Beans, pulses, fish, eggs and other proteinsīeans, peas and lentils are good alternatives to meat because they’re naturally very low in fat, and they’re high in fibre, protein, vitamins and minerals. When buying dairy alternatives, such as almond or soy, go for unsweetened, calcium-fortified varieties. Semi-skimmed and skimmed milk contain as much calcium as whole milk. Milk in sauces and milk puddings are a great way to help you get enough calcium. Try to choose lower-fat varieties such as semi-skimmed or skimmed milk, cottage cheese, Edam cheese and half fat cheddars. Vitamin D is needed to help absorb calcium and therefore plays an important part in strengthening bone. Calcium is needed to help build strong bones and for nerve and muscle function. Milk and dairy foods such as yoghurt and cheese are important sources of calcium, vitamins A, D and B12, protein and fat. Water, lower fat milk and sugar-free drinks including tea and coffee all count. Remember to increase fibre slowly as bowel discomfort, flatulence and distension may occur if consumed in large quantities, or if the amount of fibre eaten is increased very rapidly. Don't buy raw bran and sprinkle it on your food to increase fibre as this may prevent you from absorbing some important minerals.įluid plays a vital role in allowing fibre to pass through our body – we should aim for six to eight glasses of fluid every day. The fibre from these helps to prevent constipation which reduces the risk of some common disorders in the intestine. Opt for wholegrain breakfast cereals and whole oats. As well as being low in fat and high in fibre, they are good sources of other essential nutrients - protein, vitamins and minerals.īreakfast cereals are a great way to start the day - they are a good source of energy, vitamins, minerals and fibre. Starchy foods such as bread, rice, potatoes and pasta are a good source of energy, fibre and B vitamins and should be used as the basis for meals.Ĭhoose higher-fibre, wholegrain varieties such as whole wheat pasta, brown rice, or simply leaving the skins on potatoes. You should eat plenty of foods rich in starch and fibre. Potatoes, bread, rice, pasta and other starchy carbohydrates It's recommended that dried fruit and juices are limited to meal times as the high sugar content means they can be damaging to teeth if taken between meals. one small glass (150ml) of fresh fruit juice or a smoothieĭried fruit, fruit juices and smoothies can each be counted as only one portion a day, however much you have.three heaped tablespoons of fresh or frozen vegetables (frozen peas, mashed carrot, parsnips or turnip).one tablespoon of dried fruit (raisins or three apricots).two small fruits (kiwi, satsumas, plums).one medium-sized piece of fruit (apple, orange, banana, pear).You should choose fruit tinned in juice rather than syrup, and vegetables in water rather than brine. There are many varieties to choose from including fresh, frozen, dried and tinned. Fruits and vegetables are full of vitamins, minerals and fibre, and are low in fat. Beans, pulses, fish, eggs and other proteinsįurther information on the Eatwell guide is available at:Įating five or more portions of fruit and vegetables a day can help prevent heart disease and some types of cancer.Potatoes, bread, rice, pasta and other starchy foods.The Eatwell guide is split into five main food groups: No single food provides all the nutrients we need, so it is important to include a wide variety of foods in the diet. The Eatwell guide is used to show the different types of foods commonly eaten and the proportions that are recommended to achieve a healthy, balanced diet. It is therefore important to reduce portion sizes if activity is low, and to cut down on sugary snacks such as cakes and buns. Changes in your body result in lower energy (calorie) requirements. As you get older, it’s important you continue to eat well.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |