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We should eat a lot of fruit and vegetables, at least five portions a day, because
they contain vitamins and minerals which are important to keep our body and
mind healthy, and fibre, which helps digestion and makes us feel fuller
so we eat less. Fruit and vegetables are also low in fat and calories so
they help reduce the risks of heart disease, diabetes and obesity. A
portion of fruit can be one apple, two kiwi, seven strawberries or one
slice of melon. A portion of vegetables can be four tablespoons of
spinach or green beans; three tablespoons of carrots, peas or sweetcorn;
or a medium size tomato.
We should also eat a lot of potatoes, bread, rice, pasta and other starchy foods because they contain carbohydrates, which
give us energy, but also
fibre, calcium and vitamin B. Some starchy foods are high in fat, but still healthier than fatty foods.
Wholegrain varieties like
brown rice, wholemeal bread and pasta are particularly healthy. Potatoes are
vegetables, but are classified as starchy foods and they are better for us when the skins are left on and
when boiled or cooked in
low-fat oil.
We need to eat some milk and dairy
foods because things like cheese and yoghurt provide good sources of
protein, which our bodies need for growth and repair, and even higher
levels of calcium, vital for strong bones. The fat in dairy products is
saturated and this can make us overweight and raise levels of cholesterol
in the blood, increasing the risk of heart attacks and strokes. There are
lots of healthier choices we can make, such as using low-fat milk and
dairy products, using vegetable oil rather than butter and creme fraiche instead
of cream in recipes.
We should eat some meat, fish , eggs and pulses as they are full of protein, vitamins and minerals.
Red meats like beef and lamb contain iron and vitamin B12, important for
healthy blood, but they are high in saturated fats which are bad for us.
It is important to buy lean meat, eat lower-fat white meats like turkey
and chicken without the skin, avoid too much processed meat such as sausages
and burgers, grill not fry food without add ing fat and eat less meat.
Fish is a good alternative protein as it is low-fat and contains fatty
acids which prevent heart disease. Eggs too are good for protein and
vitamins as are pulses, including beans, lentils and peas, which are
cheap and low in fat, but high in protein, fibre, vitamins and minerals.
You should only eat a little of foods and drinks high in fat
and/or sugar. We need some fat in our diet, but too much can make us
overweight. Saturated fat is particularly bad for us. Unsaturated fats, derived
from vegetables, have he same calories but lower cholesterol so are healthier
for us. They are found in nuts, vegetable and olive oils and fish like
salmon and tuna. We should not eat too many fatty-sugary foods and drinks:
cakes, biscuits, chocolate and soft drinks. These can cause tooth decay
and obesity. Drink water, not sugary drinks; do not add sugar to food or
drink; use fresh fruit not jam, marmalade or honey. It is a good idea to
eat less salt, because it causes high blood pressure, heart disease and strokes,
and use seasoning like black pepper, garlic and fresh herbs instead. Last
but not least, avoid too much fast food.
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