A balanced diet EVERYDAY USE


RECOMMENDED FOODS FOR A HEALTHY DIET EAT OCCASIONALLY


These foods are low in sugar and/or saturated fat or high in fibre


CEREALS & BISCUITS Wholegrain flour, bread and crispbreads. Brown rice and wholemeal pasta. Wholegrain/wheat- based breakfast cereals (high in fibre)


FRUIT & VEGETABLES All fresh, frozen and tinned fruit and vegetables including potatoes - jacket, boiled or mashed


FISH White fish, oily fish fresh or tinned in tomato sauce or well-drained if in brine


MEAT Fresh, frozen or tinned lean beef, lamb, ham, chicken and turkey without skin


EGGS & DAIRY Egg whites (cooked), skimmed milk. Semi skimmed milk used in small amounts eg. 2/3 pint daily. Cottage cheese, low fat and natural yoghurts


NUTS


FATS Pure cooking oils such as corn, sunflower, soya, olive and rapeseed oils. Spreads that are high in poly-unsaturates and low in saturated fat are acceptable in small quantities


SWEETS AND PRESERVES Saccharine-based sweeteners


DRINKS Water, tea, coffee, unsweetened fruit juice, diet or sugar-free drinks


fruit and vegetables 33%


THE EATWELL PLATE


Use the eatwell plate to help you get the balance right. It shows you how much of what you eat should come from each food group.


Source: Food Standards Agency


meat, fish, eggs, beans and other non dairy sources of protein 12%


food and drink high in fat and sugar 8%


milk and dairy foods 15%


The information contained in this article is intended as general guidance and information only and should not be relied upon as a basis for planning individual medical care or as a substitute for specialist medical advice in each individual case. To the extent permissible by law, the publisher, editors and contributors accept no liability for any loss, injury or damage howsoever incurred (including negligence) as a consequence, whether directly or indirectly, of the use by any person of the contents of this article.


Eat well plate: the Food Standards agency Produced by


Boiled sweets, peppermint, jam, marmalade, sugar


Alcohol, fruit cordials, fizzy drinks, low fat milky drinks


bread, rice, potatoes, pasta and other starchy foods 33%


A few of these foods should only be eaten once a week


White flour, white bread, plain biscuits, cream cracker. Refined breakfast cereals eg. cornflakes


Fried or roasted potatoes if cooked in suitable fat. Low-fat oven chips


Shellfish, fish paste, smoked fish


Liver, kidney, low fat sausages and pate etc.


Four eggs per week (cooked). Reduced fat cheese


Almonds, brazils, chestnuts, hazelnuts (small portions)


FOODS TO AVOID


These foods are high in sugar or fat, particularly saturated fat


Sweet chocolate and cream filled biscuits. Cheese biscuits. Sugar or honey coated breakfast cereals


Chips, fried or roast potatoes if cooked in an unsuitable fat or oil (see FATS below)


Fish roe, taramasalata, deep fried fish eg. cod and scampi


Sausages, black pudding, salami, meat with visible fat eg. bacon


Hard cheese, whole milk, fresh or tinned cream. Yoghurt made with whole milk


Cashews and peanuts (salted and dried)


Butter, margarine high in saturates and/or low in polyunsaturates, suet dripping, lard, white fat


Chocolates, chocolate spreads, toffee, mincemeat, marzipan


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