Archive for the ‘food’ Category

Eat a healthy, balanced diet and stay active

February 10, 2011 Leave a comment

A secret to a healthy balanced diet is not to forbid or exclude any foods or certain food groups in your food serving, but balancing what you eat and consuming a variety of foods in each food groups in proper proportions.

Below are the five healthy food groups for a good health.
1. Fruits and vegetables
These can be eaten as part of every meal and a very good choice for a snack. It should also make up a third of one’s daily diet. Studies show that eating fruits and vegetables can aid to protect against certain cancer, obesity and different chronic diseases like heart disease, as they contain unique group of nutrients and plant compounds. It is also suggested that anyone should eat at least five portions of fruit and vegetables daily.

2. Bread, rice, potatoes and pasta
Just like fruits and vegetables, this food group should also make up a third of daily diet. It is the main source of energy since it contains the starchy carbohydrates. Better to choose unrefined carbohydrates than those that have been refined for they contain whole grain. Wholegrain foods are known that are rich in fiber and some other nutrients that offers a lot of good health benefits like reducing risks of certain cancers, diabetes as well as coronary heart disease.

3. Milk and dairy foods
There is a need to consume this food group in smaller proportions which means that it should be eaten in moderation. Though they contain higher saturated fat, they’re still a vital source of calcium that is very important to make bones and teeth healthy.

4. Meat, fish, eggs and beans
Both animal and plant sources of protein is included in this food group. They’re one of the major functional and structural elements of all body cells. Protein is important for growth and repair and it supplies between 10 and 15 percent of body’s dietary energy.

5. Foods and drinks high in fat and/or sugar
This is considered as the smallest part of daily food diet since this food group includes foods that should be sparingly eaten. Though it’s also a source of energy, they still contain few nutrients that are usually called empty calories. This food group also is high with saturated fat, fatty acids, sugar and salt that could trigger risk of developing certain diseases.

Maintaining a healthy, balanced diet
Here are the tips according to Food Standards Agency for eating well.
1. Base meals on starchy foods from refined carbohydrates.
2. Make sure to eat lots of fruits and vegetables.
3. Eat more fish.
4. Minimize saturated fat and sugar intake.
5. Eat less salt that would be no more than 6g daily.
6. Be physically active and try to have a healthy weight.
7. Drink lots of water every day.
8. Never skip breakfast.