Healthy eating for you
Portion Distortion
People today eat far more than they used to, and far more than
they need. Unfortunately, lots of us don't realise that we're
eating too much because we've become so used to seeing (and
eating!) larger portions.
How much food should I eat?
The recommended daily calorie intake varies depending on how old
you are. For the average adult, it’s about 2,000 per day for women
and 2,500 per day for men. These calories should be made up of a
variety of food. The eat well plate shows how much of what you eat
should come from each food group.
Food Groups
To keep healthy, it is important that we consume a balanced diet
– which simply means getting sufficient quantities from each of the
different food groups every day.
The six fundamental food groups or foundation foods that compose
a healthy balanced diet are:
- Protein
- Carbohydrates
- Fat
- Water
- Vitamins
- Minerals
Everyone has different requirements, depending on their gender,
age and activity levels, but the key point to remember is that your
diet should be balanced, and meals should contain foods from each
group.
Protein
Protein is essential for growth, repair and overall body
function. Our age, gender and activity levels determine our body’s
daily protein requirements.
Carbohydrates
Carbohydrates are our primary fuel. The human body stores
carbohydrates to provide energy for activity and to maintain life.
Carbohydrates are generally classified as ‘simple’ or
‘complex’.
Simple carbohydrates. Provide a quick energy
‘hit’ when you are hungry. Healthy sources include fresh, dried and
canned fruit. Biscuits, sweets, cakes are less healthy choices.
Complex carbohydrates. Provide ‘slow release’
energy, avoiding the peaks and troughs of eating simple
carbohydrates. Good sources include wholemeal bread and pasta,
brown rice and fresh vegetables.
Fats and oils
Contrary to popular belief, fat is not always bad! Fat in your
diet is essential for neural (nerve) function and serves many
additional functions including:
- Providing insulation
- Protecting the body’s organs
- Protecting the brain
- Transporting certain vitamins
However, it is important to eat the right sort of fat, which
means knowing the difference between good fats and bad fats.
Good fats: Unsaturated fats, which are
characterised as usually being liquid at room temperature. Examples
include fish oils from fish such as salmon, mackerel, sardines,
etc, together with unrefined vegetable oils like sunflower or extra
virgin olive oil.
Bad fats: Saturated fats, which are
characterised as usually being solid at room temperature. Examples
include animal fats, butter etc.
Water
Our bodies contain a very high percentage of water, anything
from 45-73% dependant upon age. This water is evenly distributed
throughout the body, so for optimum health, keeping well hydrated
is very important. Maintaining hydration is something that you need
to work at throughout the day, so if you struggle to keep hydrated,
try some of the following strategies:
- Start the day with a glass of water with your breakfast
- Keep a bottle of water in your bag
- Substitute water for some of your usual cups of tea and
coffee
- Limit your intake of caffeinated drinks (tea, coffee and
cola)
- Limit your alcohol intake (alcohol will dehydrate you)
- If your work is office based, keep a water bottle on your
desk
- Carry a bottle of water with you at the gym or when training
outdoors
Vitamins and minerals
These are categorised as ‘micronutrients’ and are vital to
maintaining health; and eating a varied and balanced diet,
containing plenty of fresh produce is the best way to ensure that
you are getting sufficient quantities.
How to get the right amounts
Not only is a balanced diet about eating a variety of foods,
eating the right food in the right quantities is fundamental to a
successful healthy eating plan. As we are bombarded constantly with
new diet approaches, fads and advice on when, what and how much we
should be eating – it can sometimes be a little confusing to know
what exactly we should be putting on our plate.
Top Healthy Eating Tips
Eat more fish
Fish is an excellent source of protein and contains lots of
vitamins and minerals. Aim for two portions of fish a week,
including a portion of oily fish. You can choose from fresh, frozen
or canned - but remember that canned and smoked fish can be high in
salt. Oily fish are rich in certain types of fats - omega 3
fatty acids - which can help keep our hearts healthy. Examples of
oily fish are salmon, mackerel, trout, sardines, pilchards and
eels.
Eat lots of fruit and veg
Try to eat at least 5 portions of a variety of fruit and veg
every day. You can choose from fresh, frozen, tinned, dried or
juiced, but avoid added sugar in any fruit juice that is not
fresh.
Sugar
Eat less foods containing added sugar, such as sweets, biscuits,
and sugary soft drinks. Many foods that contain added sugar can
also be high in calories, so cutting down could help you control
your weight.
Eat less salt - 6g a day maximum
Lots of people think they don't eat much salt. However
three quarters of the salt we eat is already in the food we buy,
such as breakfast cereals, soups and ready meals.
Drink plenty of water and less alcohol
You should drink about 6 to 8 glasses (1.5 litres) of water, or
other fluids, every day to stop you getting dehydrated.
Drinking too much alcohol can cause problems. Alcohol is also
high in calories, so cutting down could help you control your
weight.
Don't skip breakfast
Research shows that eating breakfast can actually help people
control their weight. This is probably because when we don't have
breakfast we're more likely to snack on foods that are high in fat
and sugar, such as biscuits, doughnuts or pastries.
For tips on how to spot foods that are healthier choices check
out our jargon buster » in the
foodhall »
Want to start eating more healthily, but not sure where to
start? Visit our recipes sections in the foodhall for some
inspiration.