Fruits and Vegetables: At least 5 portions of a variety of fruit and veg a day, should make up over a third of your diet. Good source of vitamins, fibre, and minerals.
Potatoes, bread, rice, pasta and other starchy carbohydrates: A good source of energy, fibre, and nutrients. Should make up over a third of your diet. Choose wholegrain foods as they are higher in fibre and are digested more slowly which keeps you feeling full.
Beans, pulses, fish, eggs, meat and other proteins: Protein is used by the body for growth and repair, and are a source of vitamins and minerals. Eggs are high in B vitamins, zinc, iron, and selenium.
Meat: Limit processed meats such as sausages, bacon, and cured meats. Some meat is high in fat, so you should try and grill instead of fry, and try to use leaner meats.
Dairy and alternatives: Dairy includes milk, cheese, yogurt, fromage frais and so on. Dairy and dairy alternatives (for example - soya and nut milks) are a good source of protein, vitamins and calcium — essential for strong teeth and bones.
Saturated and trans fats can increase the amount of cholesterol in your blood. Too much cholesterol can have a serious effect on your health as it increases your risk of having a heart attack or stroke.
WATER!!! You should aim to drink at least 6-8 glasses of fluid a day, mainly water.
Foods high in fat, salt, and sugar are not required for a healthy balanced diet, but can be enjoyed in moderation.
A food plate for healthy living.
I kept a food diary for a week, and tried to stick as close to my normal diet as possible so I could make a fairer comparison. I found that I consumed a lot of carbs and fruit, but nowhere near enough vegetables. I'm lactose intolerant, but I am able to consume small amounts of lactose in order to get the right amount of vitamin D and calcium.
I also noticed that I eat a lot of fatty foods such as chocolate in the morning.
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