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Healthy Eating
Health problems such as heart disease, bowel cancer and obesity are more common in people who eat an unhealthy diet. Changing to a more balanced 'healthy' diet will help reduce these health problems. Eating healthily means the following changes for many people.
Increase the amount of starchy type foods (complex carbohydrates)
Starchy foods contain less calories than fatty food or alcohol. They are also usually high in fibre (roughage). They also give a feeling of fullness (satiety) which helps to control appetite. Starchy foods such as bread, cereals, rice and pasta along with vegetables should provide the bulk of most meals. Tips include the following:
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For each meal include generous portions of rice, pasta or bread. |
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Choose wholemeal bread and rolls. When baking, use at least 1/3 wholemeal flour. |
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For breakfast have porridge or high fibre or wholemeal cereals (without sugar coating). |
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Have tea
breads and plain or fruit scones instead of cakes and biscuits that are |
Increase the amount of fruit, vegetables and nuts
At least five portions of fruit or vegetables are recommended each
day. They are rich in vitamins and minerals which are needed to keep healthy. A
diet rich in 'fruit and veg' lowers the chance of developing angina, a heart
attack or a stroke. They have lots of fibre which help to keep the bowels
healthy. So problems such as constipation and diverticular disease are less
likely. People who eat lots of fruit and veg also have less chance of developing
bowel and lung cancer. They are also filling but are low in calories so they are
ideal to keep the weight in control.
One portion of fruit or vegetables is roughly equivalent to:
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one larger fruit such as an apple, pear, banana, orange |
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two smaller sized fruits such as plums, satsumas |
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one cup of small fruits such as grapes, strawberries, cherries, raspberries |
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two or three tablespoons of fruit salad, stewed or canned fruit |
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one glass of fresh fruit juice (150ml) |
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one tablespoon of dried fruit |
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a normal portion of any vegetable (about two tablespoons) |
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one desert bowl of salad. |
Some tips on how to increase fruit and vegetables in the diet include the following:
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Try some different types not tried before. The variety of tastes and
textures available |
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Try adding chopped bananas, apples or other fruit to breakfast cereals. |
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Main meals should aim to include at least two different vegetables. Do not
over boil |
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Always offer fruit to accompany meals. |
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How about tomatoes, carrot sticks, dried apricots or fruit as part of packed lunches? |
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Fruit is great for snacks. Encourage children to snack with fruit rather than sweets. |
Nuts have more calories than fruit. However, some evidence suggests that eating nuts regularly (any type) reduces the chance of developing heart disease. Five or more portions of nuts per week is thought to be most beneficial.
Eat more fibre (roughage)
Fibre is the part of food which is not digested. It is filling but has no calories. It helps the bowels move regularly which reduces constipation and other bowel problems. It may also help lower the cholesterol level. The tips above to increase starchy foods, fruit and vegetables will also increase fibre. Drink plenty of fluids with a high fibre diet (at least 6-8 cups of fluid a day).
Reduce the amount of fat in the diet
A low fat diet reduces the chance of developing heart problems such as angina and heart attacks. It will also help reduce weight. The total amount of fat should be low. Also, if fats are used, the type of fat is important. Saturated fats such as butter, lard, dripping and unspecified margarine are bad. Unsaturated fats such as corn oil, sunflower oil, olive oil and low fat spreads are better. Tips to reduce fat in the diet include the following:
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Whenever possible, do not fry food. Grill, bake, poach, barbecue, boil etc.
If you do fry, |
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Choose lean cuts of meat and cut off any excess fat. |
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Avoid adding unnecessary fat to food. For example, use low fat spreads and
spread less |
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Watch out for hidden fats that are found in pastries, cakes and biscuits. |
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Buy lower fat milk, cheeses, yoghurts and other dairy products rather than full fat varieties. |
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Avoid cream. Use low fat salad cream or low fat yoghurt as a cream substitute. |
Eat less sugary foods
Sugary foods are high in calories and too much may cause weight gain. It isn't just the amount of sugar that may be bad. Small amounts such as sweets eaten as snacks are bad for the teeth too. Avoid them in between meals, especially at bedtime. Tips include the following:
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Don't add sugar to tea, coffee and breakfast cereals. The taste for sweetness often changes with time. Use artificial sweeteners only if necessary. |
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Reduce sugar in any kind of recipe. Use fruit as an alternative to add sweetness to recipes. |
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Try sugar free drinks. Give children water as their main drink rather than sweet drinks. |
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If you eat chocolate or sweets, try and keep the quantity down. Eating them
as part of a |
Reduce the amount of salt in the diet
Too much salt may increase the risk of developing high blood pressure. Gradually reduce the amount of salt in the diet. The taste for salt will eventually change. Use small amounts when cooking and don't add more salt at the table. Eat less pre-packed foods, salt rich sauces, take-aways and packet soups which are high in salt. Herbs and spices are alternatives to flavour food.
Keep alcohol within the recommended limits
Drinking heavily can damage some parts of the body such as the liver, brain, stomach, pancreas and heart. It can also cause high blood pressure. Alcohol contains a lot of calories and too much can cause weight gain. Men should drink no more than 21 units of alcohol a week. Women should drink no more than 14 units a week. One unit of alcohol is equivalent to one glass of wine, half a pint of beer or one pub measure of spirits.