Healthy Eating
Healthy eating is all about balance. Developed by the Foods Standards Agency, the 'eatwell plate' is an illustrated guide to the proportions of foods we need to eat from each group to have a healthy, balanced diet.
The plate is divided into five groups, each of a different size. The two biggest groups show the foods that we should eat in the greatest quantities - these are the ‘fruits and vegetables’ group and the ‘bread, rice, pasta and potatoes, and other starchy foods’ group. We should have some foods from the ‘milk and dairy foods’ group as well as moderate amounts from the ‘meats, fish, eggs and beans’ group. To complete the balance, items from the ‘food and drinks high in fat and/or sugar’ group such as chips, cakes, pastries, carbonated drinks, sweets and chocolate should be consumed in small amounts.
Fruits and vegetables not only taste great but also give us the vitamins and minerals we need for good health. They are low in energy which which can help us to maintain a healthy weight. Fruit and vegetables are a good source of soluble fibre which can help to reduce the risk of heart disease. Tinned, frozen, dried and juiced fruit and vegetables are just as good as fresh ones.
Starchy foods like bread, rice, potatoes, pizza base, pasta and breakfast cereals are a great source of energy and provide other essential nutrients and fibre too. These foods should form the basis of each meal.
Milk and dairy foods such as yoghurt and cheese should be eaten in moderation. They’re important for our health because they are a good source of protein and other vitamins, and minerals eg calcium. Try to choose reduced- or low-fat products where possible.
Meat, fish, eggs, beans, and other sources of protein should also be eaten in moderation. People often eat more protein than they need. These foods provide us with protein, B vitamins, and minerals such as iron, zinc and magnesium which are all important for our health. It is recommended that we eat at least two portions of fish a week, one of which should be oily. Oily fish such as salmon, sardines, and trout are rich in omega fatty acids which can help us to reduce the cholesterol in our blood.
Foods and drinks high in fat and/or sugar include savoury foods like sausage rolls, chips and burgers as well as sweet things like biscuits, cake, chocolate, jam and jelly - and also cream and butter. They add taste to our diet but should only be eaten occasionally and sparingly. This is because these foods are energy-dense and if we can’t work off the calories they provide through exercise, we will put on weight. Also, saturated fat in particular can increase blood cholesterol leading to heart disease and stroke in later life. Having lots of sweet and sugary foods and drinks, especially if eaten between meals, leads to increased tooth decay.
Having a healthy, balanced diet is important because no one food or food group contains everything we need for good health.
For more information please visit The British Nutrition Foundation's site.
The Foods Standards Agency recommends 8 simple, easy-to-remember, tips for eating well:
- Base your meals on starchy foods
- Eat lots of fruit and vegetables
- Eat more fish
- Cut down on saturated fats and on sugar
- Try to eat less salt - no more than a teaspoonful (6g)
- Aim to be a healthy weight
- Drink plenty of water
- Never skip breakfast