Healthy Eating.

A healthy diet gives the body the right amounts of energy, vitamins and minerals to work properly. It also helps to reduce the risk of heart disease, diabetes, strokes and certain cancers. Choosing different foods from the food groups below will help you get all the nutrients you need for good health.

Fruit and Vegetables.

Aim to eat at least 5 portions of fruit and vegetables a day.
Fresh, frozen, canned dried fruit and vegetables, and pure juice all count towards your 5! These foods offer variety and are rich in vitamins, minerals and fibre.

A portion of fruit and vegetables is about a handful and weighs 80 grams. This is a medium piece of fruit, like an apple or a pear, a cereal bowl of salad, two tablespoons of vegetables or a small glass of pure fruit juice. Remember – only one glass of juice can count towards your 5 A Day.

Bread, Other Cereals and Potatoes.

These foods fill you up and give you energy, so eat some at every meal.
Examples are breakfast cereals, bread, chapattis, pitta bread, pasta, noodles, rice, potatoes.
Try wholegrain varieties – they are even better for you.

Meat, Fish and Alternatives.

Eat 2 servings a day. These foods contain protein.
Choose lean red meat, chicken and turkey.
Try white fish such as cod and haddock and oily fish such as mackerel, salmon, pilchards and sardines.
Pulses such as baked beans, peas, kidney beans, lentils and dhals are high in fibre and low in fat.
Nuts and eggs are also included in this group.

Milk and Dairy Foods.

Eat Moderate amounts of these foods, and choose lower fat alternatives where possible. These foods contain protein, and calcium which help to keep teeth and bones healthy.
Examples are milk, yoghurt, cheese, custard and other foods containing milk.

Sugary and Fatty Foods.

These foods add extra taste and variety but contain a lot of calories, so eat smaller amounts of these.
Examples are chocolates, sweets, cakes, fizzy drinks, crisps, sausage rolls, pies, Indian snacks, cooking oils, ghee, margarine and butter.
Use the smallest possible amount of fat for cooking and spreading on bread.
Choose ones that are rich in polyunsaturates or monounsaturates like sunflower, rape seed, vegetable or olive oil.
Look out for lower fat and lower sugar options in this group.

Healthy eating doesn't have to be boring, complicated or expensive!

The main things to remember are:

• Eat 5 portions of fruit and vegetables a day.
• Eat plenty of foods rich in starch and fibre.
• Eat less fatty and sugary foods.
• Cut down on salt and salty foods such as many convenience meals and processed foods.
• Use salt in either cooing or at the table, but not at both!
• If you drink alcohol, do this in moderation.

And last but not least – ENJOY YOUR FOOD!