12 m Healthy Eating


M a t t e r s


T


HE new National Food. Guide, "The Balance of Good


Health", aims to help people understand and enjoy healthy eating. It shows that people don't have to give up foods they most enjoy for the sake of their health. Top nutritionist, Prof.


Arnold Bender said,- "That a bit of what you


fancy does you good". This sentiment is fine to an extent as long as we keep some foods for meals or treats and not as an inclusion to our everyday diet. Variety and a change


towards more vegeta­ bles, fruit, bread, break­ fast cereals, potatoes, rice and pasta will improve the diet.


The balance of good


health is based on the Government's eight guidelines for a healthy diet; which are: • enjoy your food. • eat a variety of foods. • eat plenty of foods rich in starch and fibre. • don't eat too much fat. • don't eat sugary foods too often.


• if you drink, keep within sensible limits. • look after the vitamins and minerals in your food. • eat the right amount to be a healthy weight. The balance of good


. health is based on the five food groups which are: • Bread, other cereals and potatoes.


• Fruit and vegetables. • Milk and dairy foods. • Meat ,. fish and alterna­ tives. • Fatty and sugary foods.


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. . . . . . . . . . RdkMpfcfe?*, « M H M r }?tacks’ iat* tem«fMtta r «tBMltty Copy supplied by Cheryl Broadbentf Heolth Education Specialist Current advice states that we should eat lots of fruit and vegetables. We should aim to eat 5


pieces of fruit and vegetables every single day. We can eat fresh, frozen, tinned (unsweetened), dried fruit or a 100ml glass of fruit juice to make up our 5 pieces of fruit and vegetables that are required daily. Try to avoid fat or rich sauces on vegetables such as carrots glazed with butter, roast parsnips.


Also try to avoid adding sugar to dishes eg stewed apple with sugar.


CURRENT advice states we should eat lots of foods from this group. Try to eat wholemeal, wholegrain, brown or high fibre versions where possible. Many people think that bread, potatoes and cereals are fattening but this is a myth. It is the foods that we put on them that makes them fattening such as butter on potatoes and bread and creamy sauces on pasta. We should also try to cut down on fried foods.


Who should follow the Balance of Good Health? THE guidelines apply to almost all peo­ ple. Children under two should not fol­ low the guidelines because they need full fat milk and dairy products in their diets. Between the ages of two and five, children can be introduced to the balance of good health.


A good balanced diet can help to prevent: • heart disease • constipation • obesity • bowel trouble • tooth decay • high blood pressure - • • some cancers • diabetes


S W B i p & s r s


EAT or drink moderate amounts and choose lower fat versions whenever you can.


EAT moderate amounts from this group and choose lower fat versions whenever


you can. Lower fat versions means things like meat with the fat cut off, poultry without the skin and fish without the batter. Cook these foods without added fat. Beans and pulses are good alternatives to meat because they are low fat.


j ^ o ' g y r o f t© ® e®


EAT fatty and sugary foods sparingly - that is, infrequently and/or in small amounts. Margarines, low fat spreads, butter, cooking oils, oily salad dressing or mayonnaise should be kept to small amounts. Foods such as chocolate, cream, crisps, biscuits, cake, sweets and sugar should be eaten occasionally.


Lower fat means semi-skimmed or skimmed milk, low fat (0.17 fat), yoghurts or fro- mage frais and lower fat cheeses (e.g. Edam, half-fat cheddar, camembert). Look at nutrition labels to find out about fat amounts in food. Try to choose products with a higher pro­ portion of mono-unsaturated fats and lower proportions of saturated fats.


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