Healthy Eating is all about getting the balance right. That is, the balance between all the different nutrients that exist in food and drinks

Food groups

Bread, cereals and potato group

This group is known as the starchy carbohydrate group. It should be the group that is the main source of energy in the diet. The muscles in the body like using these foods best as their calories are most easily available and are 'right for the job'.

Between 6 and 11 portions from this group should be eaten a day, divided between all the meals.

A portion is equal to

• 1 small potato
• 1 slice bread or 1 roll or 1 pitta or 1 chapatti
• 3 tbs. Breakfast cereal e.g. flakes, porridge oats
• 1 wheat biscuit
• 1 bagel
• 3 tbs.cooked rice
• 3 tbs. cooked pasta or noodles or couscous
• 3 rye crispbreads

Meat, fish and alternatives group

This group is known as the protein group. Protein is essential in small or moderate quantities to help with growth and repair. Occassionally, there are higher demands for protein (e.g. if someone has had major surgery) but generally our demands are not high.

Include 2 - 3 portions from this list each day.

A portion equals

• 2-3oz (50 - 90gm) lean meat, poultry or oily fish
• 3-4oz (90-120gm) white fish, quorn or tofu
• 1-2 eggs
• 2 tbs. nuts
• 3 tbs. lentils or other pulses

Foods within this group contain a large variety of valuable minerals and vitamins. A good mixture of foods will ensure a good mixture of nutrients.

Milk and dairy foods

Include 2-3 portions every day.

A portion equals

• 1/3 pint (200mls) milk
• 1oz (28gm) hard cheese (about size of small matchbox)
• 1 small pot yoghurt or fromage frais (5oz/140gm)
• 1 small tub cottage cheese (4oz/120gm)

Fruits and vegetables

'Give Me 5' is the clear message when it comes to portions!!

A portion equals

• Vegetables, raw, cooked, frozen or canned - 2 tablespoons
• Salad - 1 dessert bowlful
• Medium fruit e.g. apple, orange, banana - 1 fruit
• Very large fruit e.g. melon, pineapple - 1 large slice
• Small fruits e.g. plums, apricots, satsumas, - 2 fruits
• Raspberries, strawberries, grapes - 1 cupful
• Fresh fruit salad - or canned in juice - 2-3 tablespoons
• Dried fruit ? - 1 tablespoon
• Fruit or vegetable juice - 1 glass

Fats and sugary foods

These foods are: crisps, chocolates, sweets, biscuits, cakes, pastries, chips (on their own), lollies, etc

Alternative suggestions for healthy snacks would be:

Plain biscuits, fruit, dried fruit, fruit scones, plain popcorn, bowl cereal, oat bar, seeds, unsalted nuts, pure juice lollies

Fluid

It is important to have 8-10cups of water or water based drinks throughout the day. This includes tap or bottled water, diluted cordials, herbal or fruit teas. Limit fizzy drinks to one can a day.

It does NOT include alcohol, tea or coffee, nor does it include caffeine containing soft drinks. These serve to dehydrate the body.

Salt

Too much salt has been associated with high blood pressure. It has been recommended that 6gm salt a day (1 level tsp.) is sufficient, although the average intake is over 9gm a day. To cut down on salt, try not to add any at the table, reduce the amount in cooking and be careful not to rely on large quantities of processed foods.

Alcohol - not healthy!

Alcoholic drinks are not only high in calories, but they are low in useful nutrients.

Heavy use of alcohol can have a serious effect on health.

The recommended intake is 14 units a week for women and 21 units a week for men. A unit is ? pint beer, cider or lager (less if a strong beer), 1 glass wine, 1 glass sherry, 1 pub measure spirits

Recommended web sites

BBC Health

How to lose weight