FinallyitFits

The Right Diet For You

There are five different food groups and to maintain a healthy diet, foods from each of these groups should be included in your diet every day in the correct proportions. It is also to your advantage to include in your diet five different portions of fruit and vegetables daily as this can help to reduce the risk of heart disease and other illnesses. The five main different food groups are as follows:

1. Bread, potatoes, pasta, rice and breakfast cereal

Foods from this category should be included in all your meals, they contain a lot of starch and are an excellent source of fibre and are rich in vitamin B complex. When choosing cereal’s try to choose those that are high in fibre.

2. Fruits and vegetables

Fruit and vegetables from this category can be fresh, canned or frozen and includes salad vegetables. They are low in fat and are excellent sources of fibre, vitamins and minerals. The healthy diet should consist of five different portions from this category everyday. An example of a portion would be:

• One whole piece of fruit, for example an apple, orange or banana.

• Two pieces of medium sized fruit e.g. plums, Satsumas or kiwi fruit.

• One glass of fruit juice.

• Two serving spoons of vegetables e.g. cabbage, carrots or parsnip.

• One medium bowl of salad.

3. Milk and dairy products

Foods in this category include milk, cheese and yogurts. These foods are rich in vitamins, minerals, protein and calcium. To help maintain a healthy diet include two to three portions daily from this category, but try to choose low fat versions wherever possible as theses foods are generally high in saturated fats.

4. Meat, fish, poultry and pulses

Try to include fish in your diet once or twice a week and red meat, which is an excellent source of vitamin B12 and iron. When choosing meat try to get the leaner cuts and trim away any fat. Nuts, peas, beans and lentils are included within this food group, lower fat varieties of these are also preferable. You should include two servings per day from this group.

5. Foods containing fats and sugar

This food group contains foods such as butter, cream, cooking oils, mayonnaise, cakes, biscuits, sweets, pastries and crisps. All of the foods in this category are high in fat and calories so include only small amounts per day and choose sugar free varieties whenever possible.

Maintaining a healthy diet

The best way to maintain a healthy diet is to eat a variety of different foods from the categories listed above, this ensures our body receives all the vitamins, minerals and nutrients it needs.

Be sensible when it comes to drinking alcohol as drinking heavily can lead to heart disease, high blood pressure and cirrhosis of the liver. A small amount of fat in our diet gives us energy and unsaturated fats used in moderation can help lower the cholesterol level.

Eating baked, microwave, poached or grilled foods are better than fried foods and boiling fresh vegetables in only a small amount of water and not overcooking them is better, as overcooking will cause you to lose vitamin C.