Healthy Food,

Balance of good health

All foods can be part of a healthy diet – it’s important for health to achieve the right balance and include a variety of foods. Eating a healthy, balanced diet and staying active are two of the most important factors to help live a long and healthy life.

What is a healthy balanced diet?

When it comes to healthy eating the most important thing to remember is that there are no such things as ‘good’ and ‘bad’ foods. The occasional biscuit or packet of crisps isn’t going to do any harm as long as the rest of your diet is a healthy balance. The secret to a healthy diet is balance. To help you get it right, nutritionists have divided foods into five groups shown below in the Balance of Good Health. You need to eat some food from each of the food groups each day to ensure you get all the nutrients your body needs. Foods from the fruit and vegetables group and bread, other cereals and potatoes group should be eaten most often.

                    

(The Balance of Good Health is suitable for all adults and children over the age of 5. This information is a guide only and should not replace advice given from your healthcare professional.)

Healthy eating tips for a balanced diet

Eating breakfast is very important, as is eating regularly.

• Aim to eat 5 or more servings per day of fruit and vegetables.
• Bread, other cereals, pasta, rice and potatoes should make up about a third of your food intake.
• Choose lower fat options and smaller amounts when eating meat, fish and vegetarian alternatives.
• Swap high fat dairy foods such as milk and cheese, for lower fat versions.
• Limit the amount of fatty and sugary foods!

Children’s and young people’s health

Dietary requirements change for each stage of your life. Babies and toddlers need specific diets to help grow and develop correctly; young children and teenagers also need specific diets as their energy and nutrient levels are higher. For practical advice about healthy eating for children, from toddler through to teenage years visit the Eat well website (opens new window). Advice about healthy eating for men, women and the elderly can also be found on this site.

Note: The following links are to external websites, and will open in new windows.

External Link: Healthy eating - general information External Link: Healthy eating for teens
External Link: Weight wise - calculate your ideal weight / BMI
External Link: Nutritionist Resource

Food and diabetes

When you are diagnosed with diabetes it can be challenging to balance your diet. Understanding your medication and how your diet is affected can be confusing. You should be able to still enjoy a variety of foods and eat healthily (opens new window).

Salt

Salt is essential for your health. It helps maintain the fluid in blood cells and transmit electrical impulses between your brain, nerves and muscles but too much salt can significantly increase the risk of health problems.

Food labels

Food labels can be very confusing with all their different terms and symbols. To be able to understand labels and make informed choices about the food you buy, visit the Eat well website (opens new window).

Vitamins and minerals

These are essential for our body to maintain a healthy immune system, support normal growth and development, and to help organs and cells in the body work efficiently. The following list is an example of only a few vitamins and minerals we need in our diet:

• Iron
• Vitamin C
• Calcium
• Vitamin D
• Folic Acid
• Vitamin A
• Zinc
• Magnesium.

Posted in: Healthy Food