8 Simple Steps to a Balanced Diet
Knowing what and how much of everything to eat everyday can be confusing. What is the right amount of protein? How about carbohydrates, fat and sugar? But eating a balanced diet is simpler than you think.
Eight Simple Steps for Eating Well
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Base your meal around starchy foods, and choose whole grain, high fibre varieties where possible.
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Eat five portions of fruit and vegetables everyday, with and between meals
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Eat more fish – two portions per week, including at least one oily fish
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Cut down on saturated fat and sugar
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Eat less salt – no more than 6gm a day.
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Try seasoning foods with herbs, spices and citrus juices as instead.
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Get active to burn off excess energy and maintain a healthy weight.
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Drink plenty of water – 6 – 8 glasses a day.
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Don’t skip breakfast to help you avoid mid morning snacking of the wrong kind
Fruit and Vegetables
Fruit and veg are rich in Vitmain C and a great source of fibre. They also contain compounds known as antioxidants, which may help you stay healthy. Different coloured fruit and veg contain different antioxidants, so eat a good variety for maximum benefit.
How Much? Try and eat 5 portions a day. A handful usually equals one portion. Many foods now list on the pack how many portions each serving contains to help you achieve your daily intake.
Meat, Fish, Eggs and Beans
This group includes pulses, soya-based foods like tofu, seeds and eggs. They provide iron, protein, B Vitamins (especially Vitmain B12) plus minerals zinc and magnesium. Iron is needed for healthy blood and enzymes. Protein is essential for the body’s growth and repair – any excess is used for energy.
How much? Two to three portions per day, including two portions of fish per week, one of which should be an oily fish such as salmon, mackerel, sardines, or fresh tuna.
Bread, Rice, Potatoes, Pasta
This group includes bread, rice, pasta, noodles, couscous, breakfast cereals, porridge, and potatoes. Try to choose whole grain complex versions of these energy providing carbohydrates where possible. They also contain calcium for healthy teeth and bones, iron, as well as B vitamins and dietary fibre, which helps keep the digestive system healthy.
How Much? Four to six portions a day. Go for whole grain, high fibre varieties for added nutrition and long lasting energy.
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