HEALTHY EATING EXPLAINED

Posted 07 November 2006

THE BALANCE OF GOOD HEALTH

The Balance of Good Health shows you how to get the balance of your food choices right. It shows you that all foods can be eaten but some should be eaten in different quantities than others. It consists of four main food groups and no one food group can provide all the nutrients you need. The key to healthy eating and successfully managing your weight is to get the balance right.

FRUIT AND VEGETABLES

Fruit and vegetables are bursting with nutrients that can help to protect you against disease and keep you healthy. Different colours of fruit and vegetables provide different vitamins and minerals so eat as many kinds as you can as often as you can.

BREAD, OTHER CEREALS & POTATOES

These foods are high in carbohydrate which provides energy. They also contain protein, vitamins, minerals and fibre. They should be part of every meal but try to eat whole grain varieties whenever possible. Foods in this group include rice, pasta, potatoes, noodles, oats, yams, sweet potatoes, plantains, couscous and breakfast cereals

MILK AND DAIRY FOODS

This group of foods are an important source of calcium and also provide protein, vitamins A, D and B and phosphorus. Eat moderate amounts of these and choose lower fat versions whenever you can. This group includes milk, yoghurt, cheese and fromage frais

MEAT, FISH AND ALTERNATIVES

Most of us eat plenty of foods from this group and so do not need to eat more. This group of foods includes beans, pulses, eggs, nuts, seeds and tofu

WHAT IS A PORTION?

A typical recommended portion will vary from meal to meal. We have tried to provide you with suggestions for the amount to eat - these recommendations are shown in red beside each serving header.

FRUIT & VEGETABLES

Aim to eat at least 400g a day. Remember that any form counts and to get your ‘5 a day’ you must eat five different kinds.

• One serving is (size of a tennis ball)
• 1 apple, orange, pear or peach
• 1 slice of melon or pineapple
• 1 150ml glass of fruit juice
• 3 tablespoons of vegetables e.g. peas, sweet corn
• 3 tablespoons of canned fruit
• 1 handful of dried fruit

BREAD, OTHER CEREALS AND POTATOES

The amount you eat depends upon your size and activity levels. One serving is about the size of a regular computer mouse:

• 3 heaped tablespoons cooked pasta
• 2 heaped tablespoons boiled rice
• 1 medium slice of bread or equivalent
• Half a bagel
• 2 egg-sized potatoes

MEAT, FISH & ALTERNATIVES

Three servings a day is about right for most adults One serving is about the size of a deck of cards:

• 100g meat
• 125g chicken
• 150g fish
• 2 eggs
• 5 tablespoons cooked beans or lentils
• 2 tablespoons nuts or seeds

MILK & DAIRY FOODS

Three servings a day is likely to provide you with the amount of calcium you need. One serving is:

• One third of a pint of milk
• One 150g pot yoghurt
• 40g cheddar cheese (size of a matchbox)