Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best.
This means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain healthy body weight.
NOTE: People with special dietary needs or a medical condition should ask their doctor or a registered dietitian for advice.
Starchy foods in your diet
Starchy foods should make up just over a third of everything you eat. This means your meals should be based on these foods.
Choose wholegrain or wholemeal varieties of starchy foods, such as brown rice, wholewheat pasta, and brown, wholemeal or higher fibre white bread as it contains more fibre, and usually more vitamins and minerals, than white varieties.
Potatoes with the skins on are a great source of fibre and vitamins. For example, when having boiled potatoes or a jacket potato, eat the skin too.
Milk and Dairy foods (and alternatives)
Milk and dairy foods, such as cheese and yogurt, are good sources of protein. They also contain calcium, which helps keep your bones healthy.
Go for lower fat and lower sugar products where possible. Choose semi-skimmed, 1% fat or skimmed milk, as well as lower fat hard cheeses or cottage cheese, and lower fat, lower sugar yogurt.
Dairy alternatives, such as soya drinks, are also included in this food group. When buying alternatives, choose unsweetened, calcium-fortified versions.
Proteins such as Beans, fish, eggs, meat and other
All these are good sources of protein, which is essential for the body to grow and repair itself, also good sources of a range of vitamins and minerals.
Meat is a good source of protein, vitamins, and minerals, including iron, zinc and B vitamins. It’s also one of the main sources of vitamin B12. Choose lean cuts of meat and skinless poultry whenever possible to cut down on fat. Always cook meat thoroughly. Try to eat less red and processed meat like bacon, ham, and sausages.
Eggs and fish are also good sources of protein and contain many vitamins and minerals. Oily fish is particularly rich in omega-3 fatty acids. You can choose from fresh, frozen or canned, but remember that canned and smoked fish can often be high in salt.
Nuts are high in fibre, and unsalted nuts make a good snack. But they do still contain high levels of fat, so eat them in moderation.
Oils and Spreads
It’s important to get most of your fat from unsaturated oils and spreads. Swapping to unsaturated fats can help lower cholesterol.
Remember that all types of fat are high in energy and should be eaten in small amounts.
Eat less saturated fat, sugar, and salt
Too much-saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease. Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay.
Eating too much salt can raise your blood pressure, which increases your risk of getting heart disease or having a stroke.
Fruit and vegetables
Fruit and vegetables are a good source of vitamins and minerals and fibre, and should make up just over a third of the food you eat each day. It’s recommended that you eat at least 5 portions of a variety of fruit and vegetables every day. They can be fresh, frozen, canned, dried or juiced.
Example: Just 1 apple, banana, pear or similar-sized fruit is 1 portion each. A slice of pineapple or melon is also 1 portion, and 3 heaped tablespoons of vegetables is another portion. Adding a tablespoon of dried fruit, such as raisins, to your morning cereal is an easy way to get 1 portion.
You could also swap your mid-morning biscuit for a banana, and add a side salad to your lunch.
So having a healthy diet is important and do exercise regularly to maintain your weight. It will be the source of achieving the success of beauty!
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