Did you know?
What we eat can have a major effect on our health. It can alter our body weight and appearance,
our energy levels, our mood, and influences the likelihood of us becoming ill or developing
chronic diseases. Despite this knowledge many of us still don’t eat a healthy balanced diet
If you end up with more calories than you need, your body will store them as FAT!
There are 35g of sugar in a 330ml can of cola (approx 8 teaspoons).
A quarter pound burger with cheese, large fries and large banana milkshake=1495kcal,almost ¾ of the recommended daily calories for an adult female.
The eatwell plate makes healthy eating easier to understand by showing the types and proportions of foods we need to have a healthy and well balanced diet. The eatwell plate shows how much of what you eat should come from each food group. This includes everything you eat during the day, including snacks.
Plenty of Bread, rice, potatoes, pasta and other starchy foods (33%)
You should try and select wholegrain varieties of these foods and they should make up about a third of your diet.
Starchy foods are a good source of energy and the main source of a range of nutrients in our diet as they also contain fibre, calcium, iron and B vitamins.
Some people think these foods are fattening, but they contain around half the calories of fat, you just need to be careful about the additional fats you use when cooking or serving these products. If you are looking to lose weight, chose wholegrain products.
Many diets that have had a lot of publicity recently can involve cutting out most starchy foods. This can be bad for your health as it means you could be missing out on a range of nutrients.
These low carbohydrate diets can often be high in fat, which can increase your chances of developing coronary heart disease.
Some milk and dairy foods (15%)
Milk and dairy products such as cheese, yoghurt and fromage frais are great sources of protein and vitamins A and B12. They are also an important source of calcium, which helps to keep our bones strong.
The fat content of dairy products varies greatly, much of this is saturated fat which can raise cholesterol which is linked to heart disease. Most cheeses contain 20-40g fat per 100g. There is no need to avoid cheese, just keep a check on how much you're eating. When flavouring a dish you could use a strong flavoured cheese as then you will use less, you could also use reduced fat cheeses.
If you're trying to cut down on fat, chose lower fat milks such as semi or skimmed milk. You can also choose low fat yoghurts or fromage frais. They contain the same amounts of vitamins and nutrients as the full-fat versions, just contain less fat. Try using butter and cream sparingly as they are very high in fat- try and use low fat alternatives. Some dairy products are high in salt which can lead to high blood pressure, also linked to heart disease. Adults should have no more than 6g of salt a day. (see guide to labelling for other GDA's)
Small amounts of foods and drinks high in fat and/or sugar (8%)
Fats
Having some fat in the diet helps the body absorb some vitamins and it is also a good source of energy. However, eating lots of it can lead to you putting on weight as foods that are high in fat are also high in energy (calories).
Eating a diet high in fat can not only cause weight gain, but it can increase the level of cholesterol in your blood, which in turn increases your chance of developing heart disease. It is important to eat less fat and go for foods rich in unsaturated rather than saturated fats. Foods that contain saturated fats include: Sausages, Butter/lard, Cream/ice cream, Cheese, Pastries, Cakes/biscuits. Food rich in unsaturated fats: are Oily Fish, Avocados, Nuts/Seeds, Sunflower/Olive oils
•The average man should have no more than 30g saturated fat a day.
•The average woman should have no more than 20g saturated fat a day.
Also see Food Labelling for more information
Sugars
Most people in the UK eat too much sugar. They can occur naturally in food such as fruit and milk, but we don't need to cut down on these types of sugars. It is food containing added sugars that we should be cutting down on. Sugar is added to many types of food, such as: Fizzy drinks and juice drinks. Sweets and biscuits, Jam, Cakes, pastries and puddings and Ice cream
Food and drinks containing lots of added sugars contain calories but often have few other nutrients, so we should try to eat these types of foods only occasionally. They can cause tooth decay-this includes fruit juice and honey. Although fruit juice is still a healthy choice, and counts as one of the five portions of fruit and vegetables a day, it is best to drink fruit juice at mealtimes.
Many foods that contain added sugar can also contain lots of calories so eating less of these foods may help with weight control. When you are checking food labels, you can use the following as a guide to work out if a food is high or low in sugar.
Nutrition panel - Look for the 'Carbohydrates (of which sugars)' figure in the nutrition information panel. The panel is usually found on the back of food packs.High is more than 15g sugars per 100g. Low is 5g sugars or less per 100g.
Some meat, fish, eggs, beans and other non-dairy sources of protein (12%)
Meat is a good source of protein, vitamins and minerals. Some types however, can be high in fat, especially saturated fat which can lead to a rise in cholesterol levels, which increases the chances of developing heart disease.
Making healthier choices when buying/cooking meat:
- Go for chicken/turkey without the skin as these are lower in fat.
- Try not to eat too many meat products such as sausages, salami, pate and beefburgers as they are generally high in fat and salt.
- Meat in pastry such as sausage rolls and pies are often high in fat.
- Grill meat rather than frying
- Try not to add extra fat or oil when cooking meat.
Fish
We should be eating at least two portions of fish a week including one of oily fish. Fish and shellfish are good sources of a variety of vitamins and minerals, and oily fish is particularly rich in omega 3 fatty acids.
Oily fish
This includes fish such as salmon, mackerel, sardines, trout and herring. They are rich in omega 3 fatty acids, which helps prevent heart disease and is a good source of vitamins A and D
White fish
This includes fish such as haddock, plaice, pollack, coley and cod. They are very low in fat so provide a healthier alternative to red or processed meats.
Shellfish
This includes prawns and mussels. They are low in fat, a good source of selenium, zinc, iodine and copper and some types such as mussels, oysters, squid and crab are also good sources of omega 3 fatty acids.
To make the healthier choice, go for steamed, baked or grilled fish /shellfish, rather than fried. Frying makes fish and shellfish much higher in fat, especially if they’re cooked in batter. However, this does not mean Fish and Chips cannot be enjoyed as a treat in moderation.
There are recommendations for the amount of fish you eat per week see how much oily fish? on the Eat Well, be well website.
Eggs, pulses, nuts and seeds
Eggs, pulses, nuts and seeds are all good sources of protein, and they are easy to prepare. There are no recommendations of how any eggs to eat per day, but should be part of a healthy, balance diet. They are a good source of vitamins and minerals, but remember, fried eggs are higher in fat than boiled, poached or scrambled eggs, but there's nothing wrong with having them occasionally.
Pulses include beans, lentils and peas. They are a low-fat source of protein, fibre, vitamins and minerals and they count as a portion of fruit and veg. Three heaped tablespoons of pulses = one portion. Nuts and seeds are a good source of protein.
Plenty of fruit and vegetables (33%)
Fruit and veg are good sources of many vitamins and minerals
and are low in fat, yet most people don't eat enough of them.
You should in fact be eating at least five portions of fruit and veg a day, however, 20% of young people don’t eat any fruit in an average week (British Heart Foundation, Food4Thought). You can choose from fresh, frozen, tinned, dried or juiced.
Potatoes don't count towards your 5-a-day, but they are important as they are a starchy food. There is evidence to suggest that people who eat lots of fruit and veg are less likely to develop chronic diseases such as coronary heart disease and some cancers.
Water
Although not part of the eatwell plate, it is important that we are drinking enough as our bodies need water or other fluids to work properly.
Water makes up about two-thirds of our body weight and it's important for this to be maintained because most of the chemical reactions that happen in our cells need water. We also need water for our blood to be able to carry nutrients around the body.
Water from our body can be lost in urine, sweat and when we breathe, therefore it is important that it is replaced. In climates such as the UK, it is recommended that we should drink approximately 1.2 litres (6 to 8 glasses) of fluid every day to stop us getting dehydrated. In hotter climates or when doing sport, the body needs more than this. We also get some fluid from the food we eat.
For more advice on healthy eating, visit the Food Standards Agency’s eatwell, be well site. It's packed with information and tips on eating a healthy balanced diet.
Remember, the eatwell plate is there to help you make healthier choices. The two keys to a healthy diet are eating the right amount of food for how active you are and eating a range of foods to make sure you're getting a balanced diet.
