News on Top Good Food........Good Health
On this note, Apart from breast-milk, no single food contains all
the essential nutrients the body needs to be healthy and function
efficiently. The nutritional value of a person's diet depends on the
overall balance of foods that is eaten over a period of time, as well as
on the needs of the individual. A healthy diet is likely to include a
large number or variety of foods, from each of the food groups, as this
allows us to get all the nutrients that we need.
We
need energy (calories or kilojoules) to live and this is provided by
the carbohydrate, protein and fat in our diets (as well as alcohol). But
the balance between these nutrients must be right for us to remain
healthy. Getting the right amounts of vitamins, minerals, dietary fibre
and water is also important for health.
So, what
becomes as important as the type of foods we eat, is how often and how
much we include different foods and drinks in our diet. All foods and
drinks can be part of a healthy diet, so you don’t have to give up the
things that are a real treat, as the key message is that it is the
overall balance of foods and drinks that is important for health.
As
well as having the right balance of foods and drinks, it is also
important to consume the right amount of calories for you. In the UK,
most adults are either overweight or obese and this means that many of
us are eating and drinking more calories than we need and need to
consume fewer calories in order to lose some excess weight.
The food groups
We can think of all foods as belonging to one of five different food groups:
We
will look at these food groups in more detail on the following pages,
but let’s first think about the proportions of these food groups in our
diet.
Our diets should be based on bread, rice, potatoes, pasta and other starchy foods and rich in fruit and vegetables. A variety of foods from these two groups should make up two-thirds of the food we eat. Most of the remaining third of the diet should be made up of milk and dairy foods, meat, fish, eggs, beans and other non-dairy sources of protein, with limited amounts of foods and drinks high in fat and/or sugar. Most of us eat too much salt
and it is a good idea to check food labels to find those with a lower
salt content and to minimise the amount of salt you add to food at home.
It might be helpful for you to think of your
diet as a big plate, with sections representing the different food
groups. This is the healthy eating model that we use in the UK to
describe a healthy varied diet and it is called the eatwell plate.
It’s
a good idea to aim to achieve this balance every day, although it is
not necessary to achieve it at every meal and you might find it easier
to get the balance right over a longer period such as a week.
This guide is appropriate for most people over the age of two years,
including: vegetarians; people of all ethnic origins; people who are a
healthy weight for their height as well as those who are overweight; and
pregnant women. People under medical supervision or with special
dietary requirements may want to check with their doctor if this general
description of healthy eating applies to them.
Children under the age of two years
have high energy needs compared to their size and capacity for food so
some of the foods (especially those low in fat or high in fibre)
included on the eatwell plate are not suitable for them. But between the ages of two and five years, children can make a gradual transition towards the type of diet shown in the eatwell plate.
For
most healthy people, eating a healthy varied diet will provide all the
vitamins and minerals the body needs. There are certain times in our
lives when we may benefit from taking supplements, e.g. when you
are thinking about having a baby or when you get older and you need to
take a vitamin D supplement. But you should remember that supplements
cannot replace a healthy diet.
News on Top, Apart
from breastmilk, no single food contains all the essential nutrients
the body needs to be healthy and function efficiently. The nutritional
value of a person's diet depends on the overall balance of foods that is
eaten over a period of time, as well as on the needs of the individual.
A healthy diet is likely to include a large number or variety of foods,
from each of the food groups, as this allows us to get all the
nutrients that we need.
We need energy (calories
or kilojoules) to live and this is provided by the carbohydrate, protein
and fat in our diets (as well as alcohol). But the balance between
these nutrients must be right for us to remain healthy. Getting the
right amounts of vitamins, minerals, dietary fibre and water is also
important for health.
So, what becomes as
important as the type of foods we eat, is how often and how much we
include different foods and drinks in our diet. All foods and drinks can
be part of a healthy diet, so you don’t have to give up the things that
are a real treat, as the key message is that it is the overall balance
of foods and drinks that is important for health.
As
well as having the right balance of foods and drinks, it is also
important to consume the right amount of calories for you. In the UK,
most adults are either overweight or obese and this means that many of
us are eating and drinking more calories than we need and need to
consume fewer calories in order to lose some excess weight.
