Guide to healthy eating

The facts

Obesity is one of the most serious public health problems in the UK today with a massive 58% of people overweight. Of these, 20% are considered obese and are consequently twice as likely to develop Coronary Heart Disease (CHD) than the rest of us. Worryingly, if the trend for these climbing figures continues a quarter of the population will be obese by 2010.

What is a healthy diet?

A healthy diet is a diet based on breads, potatoes, and other cereals and is rich in fruits and vegetables. A healthy diet will include moderate amounts of milk and dairy products, meat, fish or meat/fish alternatives, and limited amounts of foods containing fat or sugar.

No single food can provide all the essential nutrients that the body needs. So, the key to healthy eating is to eat a wide variety of nutritious foods. This way the body receives the adequate intake of vitamins, minerals and dietary fibre which it needs to remain healthy.

The 'Balance of Good Health'

The Government's Balance of Good Health (illustrated below) is a model of how to eat healthily and is based on 8 guidelines for a healthy diet:

• enjoy your food
• eat a variety of different foods
• eat the right amount to be a healthy weight
• eat plenty of foods rich in stark and fibre
• eat plenty of fruit and vegetables
• don't eat too many foods that contain a lot fat
• don't have sugary foods and drinks too often
• if you drink alcohol, drink sensibly

The model shows how to eat healthily and outlines the types and proportions of different foods that you should eat over a period of time. Please note, the model does not apply to individuals with special dietary requirements.

Including a variety of foods in the diet is important for health. Of course, there is no need to follow the model at every meal, but rather over a day or two. Based on the model you should choose a variety of foods from the following four food groups every day:

• bread, other cereals and potatoes
• fruit and vegetables
• milk and dairy foods
• meat, fish and alternatives

Foods in a fifth group, those containing fat and sugar, can be eaten sparingly as part of a healthy balanced diet but should not be eaten instead of foods from the other food groups. Nor should they be eaten often or in large amounts.

Bread, other cereals and potatoes

This should account for roughly a third of your total food intake and you should aim to include one food from this group at each meal. These foods are high in carbohydrates which are a great source of energy. They are also high in fibre which helps the digestive system to work well, keeping the gut healthy. Eating more foods from this food group will help to reduce the proportion of fat and increase the amount of fibre in the diet. Try to choose high fibre versions of this food group such as wholegrain or wholemeal breads and pastas.

Fruit and vegetables

Aim to have a portion of fruit or vegetables 5 times a day. To help with this look out for the Government's '5 A Day' logo on pre-packed fruit and vegetables (some food manufacturers have their own logos). Fruit and vegetables are high in antioxidant vitamins which help maintain the immune system and help you stay healthy. Carotenes, also found in fruit and vegetables, are required for growth and development. These foods are also low in calories so you can eat as much as you like! Here are some hints to help you reach the 5 a day total:

• have a salad with your meal
• have plenty of vegetables with your meals
• chop fruit into your breakfast cereal
• have a fruit or vegetable smoothie every day
• choose fruit or chopped vegetables as a snack
• add vegetables to casseroles and stews and fruit to desserts

Milk and dairy foods

This food group includes milk, cheese and yogurt. It does not, however, include butter, eggs and cream as these fall into other food groups. You should try to eat 2-3 servings of foods within this group per day. Ideally you should choose low fat versions where possible such as semi-skimmed or skimmed milk and reduced fat yogurts and cheeses. Amongst other things, these foods provide the body with calcium which is needed for the development and maintenance of healthy bones. They also provide zinc and protein which are needed for growth and tissue repair.

What about alcohol?

Drink related problems cost the UK economy £18 billion per year in terms of the NHS, social work, police, emergency services, and the wider economic and human costs. Alcohol misuse not only affects the health and welfare of individuals themselves but also has a major impact on family relationships, communities and society as a whole.

In terms of health, sensible drinking is very important. Whilst small amounts of alcohol may provide some protection against heart disease, drinking large amounts of alcohol can increase blood pressure and cause damage to the liver and heart.

If you do drink, do not binge drink. Instead spread your drinking over the week. This means a maximum of 3-4 units per day for men and 2-3 units per day for women. Men should drink no more than 21 units per week (and no more than four units in any one day). Women should drink no more than 14 units per week (and no more than three units in any one day). Drinking more than recommended can have adverse effects on your health.

Meat, fish and alternatives

Aim to include moderate amounts of meat, fish and alternatives in your diet. The Government recommends that we should eat two portions of fish per week, one of which should be oily fish such as salmon or trout. Some meat products canbe very high in fat so try to choose low fat versions. Alternatives include nuts, tofu and beans amongst others. Foods within this group are high in protein which is a source of energy and is needed for growth and repair. Iron, which is needed for healthy red blood cells, is also provided through these foods.

Foods containing fat and foods containing sugar

As mentioned earlier, most people need to eat less food from this group. Whilst it is essential to have a small amount of fat in the diet, foods containing fat and sugar should be eaten sparingly as too much fat and sugar in the diet increases your risk of high blood pressure, coronary heart disease and stroke.

Fats can be divided into saturates, monounsaturates and polyunsaturates. Try to steer clear of foods containing saturated fat such as cakes and chocolate and instead opt for monounsaturated and polyunsaturated foods. Nutritional labels on products will help you achieve this.

What about salt?

Salt is needed for the body to function properly. However, many of us consume much more than is needed which can lead to high blood pressure which may in turn lead to an increased risk of heart disease and stroke. As such, try to choose foods that are low in salt and avoid adding salt to foods during cooking and then again at the table. Bear in mind that salt is often labelled as 'sodium' - to roughly convert sodium to salt, simply multiply the sodium figure by 2.5.

Fluids

Besides eating healthily, it is important to drink plenty of fluid throughout the day. You should aim to drink around 1.5 to 2 litres of fluids per day. Try to drink water, sugar-free diluting juice, natural fruit juice, low fat milk or weak tea as opposed to sugar filled drinks.

If you have any concerns please do not hesitate in contacting your GP. There are also various other sources that you can refer to or contact for further help and information.