Food variety and a healthy diet. Food variety means eating a wide variety of foods from each of the five food groups, in the amounts recommended. Eating many different foods helps maintain a healthy and interesting diet which provides a range of different nutrients to the body. Eating a variety of foods promotes good health and can help reduce the risk of disease. Five major food groups. The five food groups are: vegetables and legumes/beans. For example, key nutrients of the milk, yoghurt, cheese and alternatives group include calcium and protein, while the fruit group is a good source of vitamins, especially vitamin C. What is a balanced diet? These are only a guide, based on the average UK female. Dietitian, Juliette Kellow explains what makes a healthy balanced diet. The UK's most comprehensive calorie counter. Healthy eating involves consuming a well balanced healthy diet. What is a Healthy Diet?' Medical News. It is also important to choose a variety of foods from within each food group because different foods provide different types and amounts of key nutrients. These foods are called . They tend to be too high in either energy (kilojoules), saturated fat, added sugars, added salt or alcohol, and have low levels of important nutrients like fibre. Examples of . The two main types of unsaturated fats are monounsaturated fats (found in olive and canola oil, avocados, cashews and almonds) and polyunsaturated fats like omega- 3 fats (found in oily fish) and omega- 6 fats (found in safflower and soybean oil and Brazil nuts). These fats can help reduce the risk of heart disease and lower cholesterol levels when they replace saturated fats in the diet. The best way to include healthy fats in your diet is to replace saturated fat that you may currently be eating (such as butter and cream) with a healthier, unsaturated fat option (such as polyunsaturated margarine or olive oil). Some suggestions include: Vegetables and legumes . What Is Healthy Eating? A healthy balanced diet contains a variety of types of food. A balanced diet for women. Salad vegetables can be used as a sandwich filling. Vegetable soup can make a healthy lunch. Stir- fries, vegetable patties and vegetable curries make nutritious evening meals. Try raw vegetables like carrot and celery sticks for a snack . For example, try a banana with your breakfast cereal, an apple for morning tea and add some berries in your yoghurt for an afternoon snack. Fresh whole fruit is recommended over fruit juice and dried fruit. Fruit juice contains less fibre than fresh fruit and both fruit juice and dried fruit, and are more concentrated sources of sugar and energy. Dried fruit can also stick to teeth, which can increase the risk of dental caries. Bread, cereals, rice, pasta and noodles . There are many varieties of these to try. Where possible, try to use wholegrains in breads and cereals. Try adding lean meat to your sandwich or have a handful of nuts as a snack. You can also add legumes to soups or stews for an evening meal. Shavings of parmesan or cheddar can be used to top steamed vegetables or a salad. Use mostly reduced fat products. Serving sizes of vegetables and legumes/beans. One standard serving of vegetables is about 7. NHS Direct Wales - Live Well : Healthy Eating. Ensuring that you have a healthy balanced diet is an important step towards good health. Nutrients are vitamins and minerals that help the body function correctly. Eating nutrients from the right food groups helps keep your body fit and healthy. The five main food groups are: carbohydrates, which contain lots of energy and nutrients and are found in starchy foods, such as bread, pasta and potatoesprotein, which helps with growth and repair and is found in meat, fish, beans and eggsfruit and vegetablesmilk and dairy foodsfoods that are high in fat and sugar Carbohydrates should make up one- third of your daily diet, and fruit and vegetables should also make up one- third. The remainder of your diet is split between protein and milk and dairy. Only a very small amount of what you eat every day should consist of fats and sugars. Change for life has information on Sugar Swaps which you'll find helpful when swapping sugary food for something more healthy. People with certain medical conditions may need to follow a slightly different diet. For example, pregnant women need to avoid eating certain foods; dietary advice for people over 6. The British Nutrition Foundation provides further advice and information about healthy eating and alternative diets. The Eatwell Plate. You can use this eatwell plate to help you get the balance right. It shows how much of what you eat should come from each food group. The benefits of eating healthily Eating a nutritious, balanced diet will help you improve your overall health. In particular, a balanced diet can help: Reduce your risk of heart disease and high blood pressure. Reduce your chances of getting cancer. You have more energy. Keep you well. You lose weight. Improve your bowel health. Your skin, nails and hair look healthier. Making changes. You can maintain a healthy weight and avoid health problems by eating a balanced diet. To do this: eat plenty of carbohydrateseat at least five portions of fruit and vegetables every daycut down on the amount of fat, sugar and salt in your dieteat enough vitamins and mineralsdrink enough fluids. To find out if you are a healthy weight: Change 4 life. Change 4 life supports adults and children in eating well, moving more and living longer. Click here to visit their website to find out more. Wellbeing Podcasts. You can listen to Wellbeing podcasts on the Mental Health website by clicking on the related link, which is on the right hand side of this page.
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