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Healthy eating plan

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Healthy eating means choosing a variety of foods from the basic food groups: meat and meat substitutes; dairy; fruits and vegetables; grains, such as breads and pasta; and a limited amount of fats and sweets. As simple as these sounds, its not always easy to get the nutrition you need. You may eat more of your favorite foods from only one food group, and as a result, get less of other food groups. Or perhaps you opt for convenience over quality when you are hungry. A healthy diet helps to prevent, or reduce the severity of, diseases such as heart disease, stroke and diabetes. A healthy diet may also help to reduce the risk of developing some cancers. Also, a main way of combating obesity and overweight is to eat a healthy diet. This leaflet gives the principles of a healthy diet.

Healthy eating plan

It is important to know how many calories you actually need to maintain your weight. Many of us actually do not get enough calories. Our body therefore thinks we are starving it and hard as we may try the pounds will not come off. Use this tool to Estimate Your Calorie Needs. Also see the handy Nutrition Calculator to figure how many fat grams you need in your daily diet.

Eat plenty of starchy foods

Starchy foods such as bread, cereals, potatoes, rice, and pasta, together with fruit and vegetables, should provide the bulk of most meals. Some people wrongly think that starchy foods are 'fattening'. In fact, they contain about half the calories than the same weight of fat.

Eat fruit and vegetables

It is recommended that we eat at least five portions, and ideally 7-9 portions, of a variety of fruit or vegetables each day.

# contains lots of fiber which help to keep your bowels healthy. Problems such as constipation and diverticular disease are less likely to develop. #contains plenty of vitamins and minerals, which are needed to keep you healthy. # Try new recipes which include fruit. For example, some curries or stews include fruit such as dried apricots. Have fruit based puddings. Fruit with yoghurt is a common favorite. # How about cherry tomatoes, carrot sticks, dried apricots, or other fruits as part of packed lunches? A banana sandwich is another idea for lunch.

Do not eat too much fat A low-fat diet helps to reduce the chance of developing diseases such as heart disease and stroke. It will also help you to reduce weight. The total amount of fat should be low. Also, the type of fat is important.

Diabetes diet Contrary to popular belief, having diabetes doesn't mean that you have to start eating special foods or follow a complicated diabetes diet plan. This means choosing a diet that emphasizes vegetables, fruits and whole grains. Rather than a restrictive diabetes diet, it's a healthy-eating plan that's naturally rich in nutrients and low in fat and calories

Planning your meals " Establish a routine for eating meals and snacks at regular times every day " Choose the healthiest foods in the right amounts at each meal If you're already eating good-for-you foods, you may not need to make many changes to keep your blood sugar (glucose) under control. It may simply be a matter of adjusting your portion sizes.

Healthy eating tips

Reduce Fat and Cholesterol " Use skim or low-fat milk and cheese made from skim or low-fat milk " Cut back on the amount of fat you use in cooking " Use water-packed tuna instead of oil-packed " Choose lean cuts of meat " Trim visible fat from meat Control Calories

" Avoid overeating. Eat only when hungry and just until you're full. " Moderation! Eat a variety of foods that you enjoy, but watch serving sizes. " Eat slowly and chew your food well. This allows you to realize you are full before you overeat. " Don't automatically have second helpings, unless it's a low-calorie vegetable or fruit. Reduce Sugar

" Avoid high sugar foods - read labels for words like high fructose corn syrup, dextrose, sucrose " Use unsweetened canned fruit or fruit canned in its own juice.

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