What
makes a good diet?Eating is an important and essential part of everyone's life. We should enjoy eating food. Eating a healthy diet doesn't mean giving up favourite foods. However, some foods should not be eaten too often or in large quantities. A good variety of foods is essential in achieving a good diet.
Use these suggestions to help you choose a healthy, balanced diet:
- Include more starchy foods eg bread, breakfast cereals, potatoes, rice and pasta - make these the main part of your meals. Choose high fibre kinds when you can.
- Aim to eat 5 portions of fruit and vegetables each day - remember to choose a wide variety.
- Cut down fat in your diet, particularly saturated fat. The types of fats/oils we eat are important in achieving a healthy diet. Eat less saturated fat (visible fat on meat, hard fats eg lard, butter) and use unsaturated fats (corn, olive, sunflower, rapeseed oils, oily fish) instead. Unsaturated fats in small quantities are necessary for good health. Use lower fat alternatives like semi skimmed milk, low fat yoghurt.
- Enjoy 2 servings of protein foods each day eg lean meats, poultry, fish eggs, cheese, beans and pulses. Have smaller amounts of these on your plate. Where possible have oily fish twice per week eg sardines, mackerel, herring, trout, salmon.
- Snack foods high in fat and/or sugar should be eaten occasionally and in small quantities eg biscuits, cakes, puddings, ice cream, crisps, chocolate etc.
- Try "no added sugar" drinks, diet yoghurts and artificial sweeteners if you're watching your weight.
Action Plan
- Decide on 1-2 changes that you can make.
- Eating regular meals will stop you getting too hungry and being tempted by foods high in fat and/or sugar.
- Ensure you have a good fluid intake - at least 6-8 cups/day.
- If you drink alcohol - keep within safe limits.
- If you need to lose weight set a realistic target and aim to lose weight slowly.
- Increasing exercise will help you to lose weight as well as being good for your general well-being.
Remember there are no good or bad foods - just good or bad diets.
No-one has perfect eating habits all the time, occasional treats can be eaten!