Healthy eating!!

• Fruit & Vegetables:This includes frozen, canned, dried and pure juices as well as fresh. Also included in this group are beans, including baked beans, pulses and lentils. The key for good health is to choose a wide variety – aiming for five different portions per day. A portion is approximately 80g e.g. one medium apple or two medium plums.

• Bread, Other Cereals & Potatoes:A healthy eating plan should include 5 portions daily.This group includes breakfast cereals, pasta, rice, noodles, oats and other cereals as well as bread and potatoes. You should aim to include at least one food from this group at each meals.

• Milk & Dairy Foods: 2-3 servings daily is the recommended healthy eating level.Milk, cheese,yogurt are included in this group, but not butter, eggs and cream. Serving sizes in this group vary, depending on how concentrated the food is, 30g
• Meat Fish & Alternatives : 2-3 servings daily, choose low fat if your healthy eating plan is for weight loss.This group includes eggs, poultry, and meat and fish products such as beefburgers and fishcakes. Some of these products can be high in fat – so it’s best to choose lower fat versions of products, and trim visible fat from meat and poultry. Alternatives are non-meat sources of protein such as nuts, tofu, protein, textured vegetable protein and kidney beans.
• Foods Containing Fats:Eat in small quantities, 0-3 servings daily.These are foods high in fat and/or sugar. Butter, margarine, oil, mayonnaise, cream, crisps and fried foods are high in fat. Soft drinks, sweets and jam are high in sugar. Cakes, chocolate, biscuits, pastries and ice-cream are high in both. It is essential to include a small amount of fat in your diet, but most people need to eat less. The emphasis should be on unsaturated fat e.g. olive, sunflower and corn oil, rather than saturated fat which tends to come from animal products, cakes, biscuits and pastries.