ARE YOU EATING THE RIGHT THINGS?
So like most things, it's all about moderation! Mix it up, don't have the same meal every single day, eat a variety of foods to encourage a mix on nutrients.
Base your meals on unrefined starchy foods. Don't skip one entire food group! A bit of everything is good for you and that INCLUDES CARBS! The main function of carbohydrates are to provide energy - please don't ignore this misunderstood food group!
THE FIVE FOOD GROUPINGS
Bread, rice, potatoes, cereal, pasta
fruit & veg
Meat, fish, eggs and beans
Milk & dairy
Food & drink high in fat/ sugar (not essential to a healthy diet)
These are illustrated in the UK national food guide - 'the eat well guide'.
The size of the segments of each grouping consists with government guidelines for an overall healthy, balanced diet, providing a good mix of nutrients required by the body.
BREAD, RICE, POTATOES CEREAL, PASTA
Choose wholegrains & those rich in fibre
avoid over consumption on refined carbs e.g. white bread, white rice
Mix it up, try not to just have the same type of carb every single day
FRUIT & VEG
Have a mixture of each
Fruit juice & dried fruit should not replace whole fresh fruit & veg
A mix of colours tends to mean a mix of nutrients - so keep it colourful
MEAT, FISH, EGG & BEANS
This grouping provides energy, protein, essential vitamins, minerals & fats
Here you want to be looking for essential fatty acids (like omega 3) rather than saturated fats (often high in processed meats)
Mix it up with beans, seed, nuts, lentils, chickpeas, soya products
Include oily fish a few times a week
Check the labels - if it says low it fat it could still be high in sugar
If you don't eat dairy look at increasing the intake of green leafy veg, whole grains, nuts & seeds
FATS & SUGARS
There is no need to add this in to your diet as you'll be getting it from other food groupings anyway.
What i would say is be mindful of the types of fats you are consuming
For more info on the types of fats click here
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