Nutrition and Dietetic Department Making Healthier Choices Your Guide to Choosing a Balanced Diet Eating a balanced diet is essential for good health. This guide explains what makes up a healthy, balanced diet, enabling you to ensure that you eat the right types of foods in the right quantities. The Eatwell Plate, shown on the following page, helps to explain the types of food in our diet and the proportions in which each group of foods should be eaten. There are four main food groups that make up a healthy, balanced diet. These are: Fruit and vegetables Bread, rice, potatoes, pasta and other starchy foods Milk and dairy foods Meat, fish, eggs, beans and other non-dairy sources of protein A fifth group consisting of food and drinks high in fat and/or sugar is also included in the diagram. This group is not essential for health but it does add choice and make foods more palatable. This group should make up the smallest part of your diet. If you need this information in another format or language telephone: 01536 492510 Further information about the Trust is available on the following websites: KGH - www.kgh.nhs.uk NHS Choices - www.nhs.uk Ref: PI 758 September 2015 Next Review: June 2017
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Fruits and Vegetables Aim to eat 5 portions of fruit and vegetables or more every day. These are a good source of fibre and vitamins. Try to eat a wide variety of different coloured vegetables to ensure you obtain a range of nutrients. What is a portion? Fresh & tinned fruit: Small fruits: 2 or more, eg. 2 apricots, 2 kiwis, 7 strawberries, 12 grapes Medium fruits: 1 fruit, eg. 1 apple, 1 banana, 1 nectarine/peach Large fruits: half a grapefruit, 1 large slice of melon, 1 large slice of pineapple Dried fruit: 1 heaped tablespoon raisins, 2 figs, 3 prunes Juices and smoothies: 150ml of 100% fruit juice, vegetable juice or smoothie. This can only count once in a day due to the lower fibre content; the sugar in juices is also harmful to teeth. Cooked vegetables: 3 heaped tablespoons of cooked vegetables, such as carrots, sweetcorn or peas, 2 broccoli spears, 4 heaped tablespoons of cabbage Salad vegetables: 1 medium tomato, 2 inch piece of cucumber, 3 sticks of celery, cereal bowl of lettuce - 3 -
Bread, rice, potatoes and pasta and other starchy foods These foods are an excellent source of carbohydrates, which are needed by the body for energy. They also provide us with some vitamins and minerals. Including starchy food at each meal provides us with the energy we need to carry out our daily activities. Try wholemeal and wholegrain varieties wherever possible. Be aware of your portion sizes. The number of portions you need will depend on how much energy you use up. If you have an active lifestyle you will need more energy than someone who does little physical activity. Aim for 7-14 portions per day (see above your dietician will advise you on what is appropriate for you) What is a portion? 2-4 tbsp cereal 1 large slice of bread (medium thickness) half small chapatti 3 small crackers 2 heaped tbsp rice, pasta, couscous, noodles, mashed potato 1 egg-sized potato or half a jacket potato - 4 -
Milk and Dairy Foods Most adults should aim for 3 portions of dairy foods daily. These are an excellent source of protein and calcium as well as other vitamins and minerals. Try to choose lower fat options wherever possible. Aim for 3 portions per day What is a portion? 200mls milk 125g yogurt 25g cheese 50g low fat cream cheese 75g cottage cheese If you do not eat milk and dairy foods you should try to include some of the following in your diet, although a calcium supplement may be required. Soya milk enriched with calcium Rice milk enriched with calcium Soya cheese Soya yogurt style puddings Green leafy vegetables, beans, pulses and dried fruit are also sources of calcium - 5 -
Meat, fish, eggs, beans and other non-dairy sources of protein This group of food provides us with protein, required by the body for growth and repair as well as important vitamins and minerals such as vitamin B12 and iron. If you do not eat meat, ensure that you include a variety of alternative protein sources. Beans and pulses are an excellent source of fibre, as well as being rich in a range of vitamins and minerals. These can also count as one portion of vegetables. Aim for 2-3 portions per day What is a portion? 50g cooked/100g raw meat, poultry, oily fish 125g white fish 2 eggs 40g nuts 4 heaped tbsp beans, lentils or dhal 100g soya or tofu Oily fish and Omega-3 The Omega-3 fatty acids found in oily fish are known as essential fatty acids. This is because we cannot make them in our bodies, so need to ensure they are in our diet. This type of fat can help to protect your heart. The best source of Omega-3 is oily fish, e.g. herring, salmon, mackerel, pilchards, sardines and trout. Aim for at least two portions of fish a week, including one portion of oily fish. - 6 -
Foods containing fat We all need some fat in our diet, but it is important to ensure that we are not eating too much. Eat foods containing fat sparingly and choose low fat alternatives when they are available. Some fats are healthier than others try to choose unsaturated fats rather than saturated or hydrogenated fats. Saturated fats This type of fat may raise blood cholesterol levels, increasing the risk of heart disease. Try to cut down on this type of fat, which tends to include fats from animal sources such as butter, lard, cream, fat on meat and in meat products. Many manufactured cakes and biscuits will also contain some saturated fats. Trans fats Trans fats, like saturated fats can cause levels of bad cholesterol in the blood to rise. Trans fats do not have to be labelled by law, however look out for hydrogenated fats, which may contain trans fats. Trans fats are often found in biscuits and cakes, fast food, pastry and some margarines. Unsaturated fats This type of fat may help to lower blood cholesterol. There are two types of unsaturated fats; polyunsaturated (PUFAs) and monounsaturated (MUFAs). PUFAs include: sunflower oil, corn oil; MUFAs include: olive oil, rapeseed oil. - 7 -
Foods containing sugar Sugar alone contains only carbohydrate and no other nutrients. Too much sugar in the diet can lead to weight gain. Sugary foods are also bad for your teeth. Foods that are high in added sugar such as biscuits, cakes and chocolate should be kept as a treat only. Salt in your diet Most people in the UK eat far too much salt. A diet high in salt increases risk of high blood pressure, heart disease and stroke. Avoid adding salt to your cooking and on your food at the table. Try flavouring foods with herbs, spices or lemon juice. Many processed foods are high in salt check labels and choose lower salt alternatives when possible. Currently the government recommends no more than 6g of salt per day for adults. How do I know if a food is high in salt? High is more than 1.5g salt per 100g (or 0.6g sodium) Low is 0.3g salt or less per 100g (or 0.1g sodium) If the amount of salt per 100g is in between these figures, then that is a medium level of salt. - 8 -
Alcohol Women can drink 2-3 units and men 3-4 units of alcohol per day without significant risk to health. Heavy drinking, however can lead to a variety of health problems, including liver disease, stroke, high blood pressure, cancer and may also affect mental health. Know your units! Type of drink Units Calories 1 pint ordinary 4% strength lager (e.g. Fosters, Carling Black Label) 2.3 182 1 pint strong lager (eg Stella Artois, Kronenbourg 1664) 3 239 1 pint beer/ordinary strength ale (e.g. Boddingtons, John Smiths, Guinness) 2.3 204 1 pint ordinary strength cider (e.g. Strongbow, Dry Blackthorn) 3 360 (sweet) 200 (dry) 440ml can strong lager (eg Stella Artois, Carlsberg Export) 2.2 330 Standard 175ml glass wine 2 125 Large 250ml glass wine 3 178 Single 25ml measure spirits 1 50 275ml bottled alcopop (eg Smirnoff Ice, Reef, WKD) 1.5 250 If you are taking medication check with your doctor if it is safe to drink alcohol. - 9 -
Agreed Action Plan Dietician Telephone No. Nutrition and Dietetic Department, Kettering General Hospital, Rothwell Road, Kettering, Northamptonshire NN16 8UZ On behalf of Northamptonshire Healthcare Foundation Trust - 10 -