Diet - Definition

Diet

Definition

Healthy eating is about maintaining a balanced diet. This means eating foods from all the different food groups in the right amounts.

There are five main food groups, and each one contains nutrients that are essential for your body's growth, energy and body maintenance. Nutrients are vitamins and minerals that regulate your body's chemical processes and functions and help to keep you fit and healthy.

The five main food groups are:

Carbohydrates

Carbohydrates include foods like bread, pasta, potatoes, cereals, low fat oven chips, rice, oats, noodles, couscous, maize and cornmeal. They provide energy and should make up about one third of your diet.

Carbohydrates are divided into two groups - refined and unrefined. Refined carbohydrates include white bread and sugary cereals that have had the fibre removed. Unrefined carbohydrates include brown and wholemeal bread, pasta and rice, and you should choose these options whenever possible.

Some people think starchy foods are fattening. However, it is the fats that are added to them, such as butter and cheese, which can make them unhealthy. Avoid frying these foods and choose healthier alternatives, such as low fat oven chips rather than fried chips.

Fruit and vegetables

Fruit and vegetables are rich in vitamins and minerals which are essential nutrients that your body needs in order to work properly. As well as keeping your skin and hair healthy, they can reduce your risk of getting heart disease and some cancers.

You should aim to eat five portions of fruit and vegetables each day. They can be fresh, frozen, canned or dried. One portion counts as a large piece of fruit, such as an apple or banana, three heaped tablespoons of vegetables, or one glass of 100% fruit or vegetable juice (although this only counts as one portion regardless of how much you drink). Beans and pulses, such as baked beans or lentils, also contribute to this group, but they only count towards one portion no matter how many different types you eat.

Protein

Protein helps to build and repair your body. Foods rich in protein also contain minerals, such as iron, zinc and magnesium, as well as important B vitamins. They should make up about one fifth of what you eat each day.

Sources of protein include meat, fish and eggs, as well as non-animal products, such as beans and nuts. To keep it healthy, trim fat from meat, remove the skin from chicken, drain fat away after cooking, and try to eat two portions of fish each week. One of these fish portions should be oily fish, such as salmon, mackerel or fresh tuna. Canned tuna does not count as oily fish because the canning process removes the beneficial oils. Avoid frying meat and fish, and try to grill, roast or microwave instead.

If you are a vegetarian, you can get the protein that you need by including seeds, nuts, tofu, soya products and beans in your diet. These foods provide protein, fibre and iron but, unlike the non-vegetarian examples, they do not provide much zinc or vitamin B12 unless they are fortified (have had vitamins or minerals added to them).

Dairy

Cheese, milk, yoghurt and calcium fortified soya alternatives are all examples of dairy foods (cream and butter are in the fats group, and eggs fall under protein). Dairy products are rich in calcium, which is important for strong bones and teeth. You should aim to get 700mg of calcium each day, which is roughly the same as a pint of milk, or two small yoghurts. Choose lower fat versions, such as semi-skimmed milk, low fat yoghurt and reduced fat cheese.

If you do not drink cow's milk or eat dairy products, you can get calcium from soya milk and yoghurts with added calcium, and from vegetables such as broccoli and cabbage.

Fat and sugar

Fats and sugars contain more energy than any other food group and should make up the smallest part of your diet. Foods such as butter, mayonnaise, chocolate, crisps, cakes, soft drinks, jam, sweets and ice cream, all usually contain high amounts fat.

Fats are divided into two groups - saturated and unsaturated. Saturated fat is found in cream, margarine, and fried foods. This type of fat can contribute to heart disease. Unsaturated fat is found in vegetable oils and oily fish. Eating a small amount of unsatuated fat will help to keep your IMMUNE SYSTEM healthy and can reduce CHOLESTEROL levels.

Sugary foods are bad for your teeth and are full of calories. You should therefore eat them sparingly, as a special treat.