Eating healthily is a primary concern for all us these days.  With medical science proving links between poor diet and life threatening diseases such as diabetes, osteoporosis, strokes, heart disease and certain cancers, losing weight is now generally a secondary consideration.  You are never too young or too old to make changes to your diet and improve some of your eating habits.

Containing several essential nutrients, your diet should include a healthy portion of all five of the major food groups to maintain many of the vital processes of your body functions.

With varying opinions, advice, and constant media advertising, it can become extremely confusing to ensure you are making the healthiest choices for you and your family.  Here is a quick guide to help you see the wood from the trees:

 Starchy Foods should always be the base of your meal:

 Pasta, bread, pasta, and potatoes are all included in the starchy foods group.  Always choose a wholegrain option if available as they are higher in fiber and tend to maintain the feeling of fullness for longer.  Starchy foods should be approximately one third of your food intake.

 Fruit and Vegetables:

 Five-a-day is a good motto to stick to.   Vegetables that are included in a meal,  a glass of fruit juice, (such as 100% orange, tomato, or apple juice) can all count as one portion.   Chopping fruit onto your cereal in the morning, swapping your usual mid-morning snack with a banana or dried fruit can all help you reach your daily five.

 Fish

Increasing your fish intake is a step in the right direction.  Providing many different minerals and vitamins, it is advisable to eat at least two servings per week.  Oily fish, such as tuna, mackerel, salmon, pilchards, and herring, are great for providing Omega 3 which could prevent heart disease.

 Saturated Fat

 Biscuits, sausages, cakes, hard cheese, cream, pies, lard, and butter all contain high levels of saturated fat.  A good guide is that if it tastes absolutely yummy, it’s bound to contain saturated fat.  However,  do try to reduce your intake as it is proven to raise the cholesterol level in the blood, which then increases the chance of developing heart disease.

 Sugar

 Sugar is not necessarily bad for you, it just depends in which foods or drinks it is present.  The sugars found naturally in mild and fruit can be beneficial.  However, sugary fizzy drinks, biscuits, pastries, and cakes all contain added sugar.  These are the foods that should be avoided or reduced.  A quick guide is that if the food /drink contain more than 15g of sugar per 100g, the sugar content is very high.

Salt

 Salt is present in most foods inclusive of breakfast cereals, breads, sauces, and soups.  It may be of interest to learn that over three-quarters of our intake of salt is already present in the food we buy.  Too much salt raises blood pressure, which increases your chances of heart disease, or even stroke.  Food labels that display more than 1.5g of salt per 100g, the food is very high in salt.  No more than 6g of salt a day should be consumed by an adult.

 Water

 It is recommended that between six to eight glasses of water should be consumed on a daily basis to prevent dehydration.

 Breakfast

 Some people skip breakfast because they think it will help them lose weight. In fact, research shows that eating breakfast can help people control their weight. A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health. Whole meal cereal, with fruit sliced over the top is a tasty and nutritious breakfast.

The amount and type of food you eat has a major influence on your health. Eating a well-balanced diet can reduce your risk of various diseases as well as help you to maintain a healthy weight.

 Milk and other dairy foods

 Milk and dairy products such as cheese and yoghurt are important sources of protein, calcium and vitamins.

Choose lower-fat options such as semi-skimmed or skimmed milk and low-fat yogurts.

Some dairy foods, such as butter and cream, have a high fat content so you should eat these in much smaller amounts.

 Meat, fish, eggs, beans and other non-dairy sources of protein

 Meat, fish and alternatives, such as beans, pulses, eggs and nuts are all important non-dairy sources of protein. Some types of meat are high in fat, so always cut off any extra fat and skin. Grill, bake or poach meat and fish rather than fry it. Try to limit the amount of processed meat you eat (such as sausages and beef burgers) as these foods often contain a lot of fat and may increase your risk of bowel cancer.