The following applies to anyone above the age of 5 who
is not under any medical supervision or have special dietary
requirements.
Eating healthily does not mean calorie counting or
never to enjoy your favourite foods again. A Healthy Eating means eating
the right type, proportion and variety of food, as well as balancing
your food intake and your energy consumption.
For most people this means
Increasing
the amount of vegetables and fruit.
Increasing
the amount of starchy food such as pasta and bread.
Eating
fish at least twice a week.
Reducing
the amount of fat you eat, particularly saturated fat.
Reducing
the amount of high sugar foods.
Reducing
the amount of salt intake.
Reducing
the amount of alcohol intake.
How much you should eat is highly dependent on your
age, size and how much exercise you are having.
The information below helps you to differentiate the
types of foods. You will be healthier if you limit your intake of the
Group A foods and eat more of the Group C foods.
Group
A
Saturated
Fats
such as animal fat (including skin), hard cheeses, cream, ice cream,
butter, sausage, burgers and any fried food using animal based oil are
bad for your health because they are high in cholesterol.
Sugars
such as chocolate, cakes, pies, biscuits, puddings, syrup, jams and
sweet drinks are best to avoid because they are high in empty calories.
Salt
(sodium)
such as table salt, soya source, crisps, smoked/salted fish, dry roasted
nuts and sausages should be minimised because you only need ?teaspoon of
salt per day which is easily consume from your daily food. Too much salt
in the diet may contribute to high blood pressure in some people which
will increase the risk of developing coronary heart disease, kidney
disease and having a stroke.
Alcohol
intake should be kept within the healthy level, see Alcohol
and your Health.
Group
B
Soft
cheeses, skimmed, semi-skimmed milk, yogurt
Red
meat (e.g. lean beef, lamp, pork, duck, goose, deer)
Oily
fish (e.g. herring, mackerel, sardines, salmon)
Lentils,
cereals
Eggs
Group
C
Non-oily
fish (e.g. haddock, perch, cod).
Poultry
(e.g. chicken, turkey).
Soya
products (e.g. soya beans, tofu, soya drink) and none processed beans.
Complex
carbohydrates (e.g. potatoes, rise, noodles, pasta and bread).
Fruits
and vegetables. Ideally, you should eat at least 4 portions per day
(One portion of fruits and vegetables = one apple, one
banana, 2 plums, 2 tablespoonful of vegetables, or one bowl of salad)
(Take
passage from www.HouseDoctor.com)
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