The term 'healthy' is well known but how can we apply this term in the foods we eat? Some of you might have heard of the Eatwell Plate, but since March last year we now have the Eatwell Guide. In this blog, I hope to share some practical tips of how we can include these food groups in our day- to-day life.
Green Group - Fruit & Vegetables
The recommended intake is at least 5 fruits and vegetables per day. I remember a few years back a friend of mine said '' it's so expensive buying fruits nowadays''. Although fresh fruits and vegetables are good, frozen and canned fruits /vegetables all count towards your '5 a day'!
So how can we put this in practice?
Morning - have a medium size banana/ handful of berries with breakfast
Mid morning - medium apple
Lunch - easy peel satsuma/ handful of grapes.
Mid afternoon - sliced fruit in a can
add lettuce/ cucumber to a sandwich.
Dinner - Add mixed vegetables to your main meal
Add frozen berries to a plain yoghurt.
Yellow Group - Potatoes, Pasta, Rice, Bread and other starchy Carbohydrates
These foods should be included in your three main meals breakfast, lunch and dinner. But one thing to consider is the type of carbs! If possible, try to have bread, rice and pasta which have whole-grains and high in fibre, as these foods will help you feel full for longer.
So how can we add these foods in our diet?
Morning - a small/medium bowl of shreddies/porridge/two weetabix
Lunch - Two slices of wholemeal bread.
Dinner - 3-4 new potatoes/ medium portion of pasta/ brown rice.
Purple group - Beans, Pulses, Beans, Eggs, fish and other proteins
For those who like to have meat free days or who are vegetarian lentils, beans are excellent sources of proteins as well as low in fat and full of vitamin and minerals. It has been recommended that we have two portions of fish a week, with one being oily fish. With respect to meat, it is better to go for low fat and white meat alternatives.
For example:
Chicken leg/breast, turkey mince/ mackerel-steamed/grilled.
Blue group - Dairy and Alternatives.
The main advice with dairy products is ensuring that we are having it daily and using low fat and low sugar varieties. Dairy and its alternatives are also a good source of protein and calcium which gives us strong bones.
For example:
Semi skimmed milk with breakfast and in teas/coffees.
Low fat yoghurt and cheese.
Dark blue group - Oils and spreads
Some oils and spreads contains bad fats (saturated) and if consumed in large quantities over a long period of time, can be bad for your heart. Consider lower fat spreads and oils which have more good fats.
Oils: have olive and rapeseed oils.
Spreads: Consider plant based spreads such as Flora, Benecol and Bertolli, instead of butter.
Foods high in fat, salt and sugars
Chocolate, cakes, biscuits, butter, sugary drinks and ice-cream are high in fat and sugar. Therefore, these foods should be consumed in very small quantities and less often.
Food labels
Most packaged foods have a traffic light system for foods which low, medium and high in sugar. Try to aim for foods which are low ('green') sugar, salt and fat.
Hydration
It is essential that we aim for 6 - 8 glasses of fluid a day. Water is the best source but not the only source, tea, coffee, milk and 150ml of fruit juice also count. Also, try to aim for no added sugar or sugar - free drink where possible.
