Healthy eating

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A healthy diet is all about balance. Essentially, everybody should aim for a diet that is rich in a variety of carbohydrate rich foods such as bread, potatoes and cereals, low in fat and rich in fruit and vegetables. Not forgetting moderate amounts of milk and dairy products, meat, fish or poultry and limited amounts of foods containing fat or sugar. No single food contains all the essential nutrients the body needs to be healthy and function efficiently. That is why a balanced diet is one that is likely to include a large number or variety of foods, so adequate intakes of all the nutrients are achieved. We need energy to live, but the balance between carbohydrate, fat and protein must be right for us to remain healthy. Too little protein can interfere with growth and other body functions, too much fat can lead to obesity and heart disease. Adequate intakes of vitamins, minerals and dietary fibre are important for health.

Fruit and vegetables

Which nutrients are provided?

The main nutrients provided by this group of foods are vitamin C, carotenes, folates, carbohydrate and dietary fibre.
Vitamin C is needed for the production of collagen which is used in the structure of connective tissue and bones. It is necessary for wound healing and helps the absorption of iron from non-meat sources. It also helps to prevent oxidative damage, therefore it may decrease the risk of chronic diseases such as heart disease and cancer.
Carotenes help prevent oxidative damage. They also contribute towards vitamin A function.
Folates are needed for the formation of blood cells. They also help reduce the risk of neural tube defects in early pregnancy.
Carbohydrate is needed in the diet to provide energy. Starchy carbohydrates are broken down and converted to glucose, which is either stored as glycogen in the liver and muscles or is circulated in the bloodstream where it can enter cells and be used as energy.
Dietary fibre is not absorbed but passes through the gastrointestinal tract, helping to keep it healthy before being excreted.
Although not classified as nutrients, phytochemicals are compounds commonly found in plant foods that may have beneficial effects on health, helping to protect against a number of diseases such as heart disease and cancer.

Fruit and vegetables - Practical advice

The main nutrients provided by this group of foods are vitamin C, carotenes, folates, carbohydrate and dietary fibre.
Eat a wide variety of fruit and vegetables and aim to have at least five portions every day.
Try not to eat the same ones every day.
All types of fruit and vegetables count, including fresh, frozen, canned and dried.
Fruit juice counts but only as one portion, however much you drink in a day.
Beans and pulses count but only as one portion however much you eat in a day.
Increase consumption of fruit and vegetables by adding them to dishes such as curries and stews or blend them into soups or smoothies.
Add vegetables to the top of pizzas and add fruit purees and stewed fruit to puddings.

Try to avoid adding fat or creamy sauces to vegetables, or adding sugar or syrup to fruit.

Bread, other cereals and potatoes - Practical advice

Carbohydrate rich foods, such as bread, cereals and potatoes should provide between 30 - 50% of your dietary intake.
Eat foods from this group in good amounts.
Include them at each meal.
Eating more foods from this food group will help to reduce the amount of fat and increase the amount of fibre in the diet.
Try to eat wholemeal, wholegrain and brown or high fibre versions as well as white or refined versions.
Foods from this group are often vehicles for fat, so try to avoid having them fried or adding too much fat.
Changing the balance of carbohydrate to fat can be achieved at each meal, for example having more rice or pasta with less sauce.

Milk and dairy foods

Which nutrients are provided?

The main nutrients provided by this group of foods are calcium, protein, vitamin B 12, vitamin A and vitamin D.
Calcium has a structural role in the development and maintenance of teeth and bones. It is also needed for cellular structure and metabolic function and for signal transmission.
Protein must be provided in the diet for growth and repair of the body, any excess is used to provide energy.
Vitamin B 12 is needed for the formation of blood cells and nerve fibres.
Vitamin A is needed for the maintenance and repair of tissues necessary for growth and development. It is also essential for immune function and night vision.

Vitamin D promotes calcium and phosphate absorption from food and is essential for healthy teeth and bones.

Milk and dairy foods - Practical advice

Eat and drink moderate amounts of foods from this group and choose lower fat versions where possible.
Choose semi-skimmed or skimmed milks, low fat yogurts, fromage frais and reduced fat cheeses.

Foods containing fat / Foods containing sugar

Which nutrients are provided?

The main nutrients provided by this group of foods are fat and carbohydrate (sugar), some also provide other nutrients e.g. fat soluble vitamins and some contain salt.
Eat these foods in small amounts.
Some of these foods, such as oils and spreads, are typically eaten every day, so try to use sparingly and look for lower fat alternatives where possible.
Other foods, such as cakes and biscuits, should be not be eaten too frequently and again try to choose lower fat versions where available.
Try to have food and drinks containing sugar as part of meals, rather than between meals.

Meat, fish and alternatives - Which nutrients are provided?

The main nutrients provided by this group of foods are iron, protein, B vitamins (especially vitamin B 12), zinc and magnesium.
Iron is needed for the formation of haemoglobin and myoglobin in blood. It is also a component of many enzymes.
Protein must be provided in the diet for growth and repair of the body, any excess is used to provide energy.
B vitamins are principally involved in energy metabolism.
Vitamin B 12 is needed for the formation of blood cells and nerve fibres.
Zinc is needed for growth of tissues, immune function and wound healing.
Magnesium is needed for bone development and nerve and muscle function. It is also necessary for the function of some enzymes involved in energy utilisation.

Meat, fish and alternatives - Practical advice

Meat, fish, eggs and pulses (beans, lentils and dried peas) all provide protein and B vitamins.
Red meat is rich in iron and zinc. Oily fish (such as herring or mackerel) contains vitamin E and essential polyunsaturated fatty acids.
Protein foods should provide 12% of your dietary intake
Eat moderate amounts of foods from this group and choose lower fat versions where possible.
Choose lean meats and remove visible fat.
Take the skin off poultry.
Avoid poultry and fish cooked in batter or breadcrumb coatings. Cook these foods without adding fat.
Aim to eat at least two portions of fish per week, one of which should be oil-rich (fresh tuna counts, but canned tuna does not).

Further reading: For more information about how to achieve a healthy, balanced diet, visit the website for the British Nutrition Foundation www.nutrition.org.uk