We hear the phrase ‘a balanced diet’ all the time. But what does it mean? There are five food groups that make up a healthy balanced diet. Over the course of the day you should aim to include the following:
• 5 portions of fruit and vegetables (one portion is about 80g/3oz)
• Bread, potatoes and cereal foods in each meal (wholegrain is best)
• 2-3 moderate portions of meat, fish and eggs (one portion of meat is about the
same size as a pack of cards)
• 2-3 portions of dairy (one portion is a matchbox of cheese or a glass of milk)
• Fats, oils and sugars kept to a minimum
• Aim to drink at least 2 litres of water everyday
Get the most from what you eat and stop wasting calories on ‘empty food’ that won’t keep you filled up or give your body what it needs. You need to choose food that gives you the MOST amount of benefit for the LEAST number of calories. Start by:
• Checking food labels for serving sizes and ingredients
• Snack on fruit, nuts and vegetables rather than crisps and biscuits
• Remember to count the calories you drink as well as the ones you eat
• When eating meat choose a leaner cut
• Eat oily fish regularly – a valuable source of Omega 3 oils and protein
• Avoid processed foods and foods with lots of saturated fats (if in doubt, check the
nutrition label)
A balanced plate
Eating for success doesn’t have to be complicated. Use the following three golden rules when planning what’s on your plate:
1. Divide your plate in half and fill one side with vegetables or salad
2. Divide the remaining half in two: fill one section with protein rich food (meat, fish etc) and the other with carbohydrate rich food (potatoes, rice etc)
3. If you’re eating a dish that has lots of different things combined, such as spaghetti bolognaise, then fill half your plate with this and the other half with vegetables or salad
The fat files
We all need fat in our diet. However, we need to limit the amount – the adult daily recommended intake of fat for men is 87g and 62g for women – and we need to get our fat from ‘good’ rather than ‘bad’ sources whenever possible.
Bad fats are found in foods such as cream, butter, cheese, whole milk and red meat. Good fats are found in nuts, avocados, oily fish and vegetable and olive oils.
Cutting back on fat
Here are a few simple ways you can cut back on the amount of fat in your food:
• Remove visible fat off meat – choose lean cuts
• Grill, bake or steam rather than fry or roast
• If you have something high in fat then make sure the rest of the meal is low fat
• Always read food labels and compare fat contents with alternatives
• Measure the oil you use for cooking rather than pouring it straight in – oil sprays are
useful
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