|Home |  Text Only |  Bigger Text |  Smaller Text |  Default Text  

|A-Z |  Contact us |  News |  Events |  Jobs 

Search:

Be Alive in Ashfield

The simple message is to eat a well-balanced diet with a variety of different foods.

There are five food groups which are:

1. Bread, cereals and potatoes
2. Fruit and vegetables
3. Milk and dairy
4. Meat, fish and alternatives
5. Foods containing fat; Foods and drinks containing sugar.

The Eat-Well Plate

Eat plenty of fruit and vegetables. Aim to eat five portions of fruit and vegetables a day.

One portion is equal to:

• 1 apple, 1 pear, 1 banana or 1 peach
• 1 small bowl of salad
• 2 large tablespoons of vegetables
• 2 plums, 2 kiwi fruit or 3 apricots
• 1 glass of fruit juice (e.g. for breakfast)

Nutrition in a nutshell

• Eat a good variety of different foods every day to make sure that you get all of the nutrients that your body needs.
• Eat plenty of starchy foods, bread, potatoes, cereals, pasta, rice, especially wholegrain.
• Try to have five portions of fruit and vegetables every day. Include pulses, such as lentils, baked beans or split peas.
• Try to eat fish at least twice a week to maintain a healthy heart.
• Go easy on fats and fatty foods, butter, hard margarine, fatty meats, crisps and fried foods.
• Try low fat versions of yoghurts and cheese, and switch to semi-skimmed or skimmed milk instead of full-fat.
• Be sparing with salt and sugar, processed foods generally contain more salt and sugar. Watch cakes, biscuits, sweets, peanuts, crisps and tinned products.
• Try a healthy seasoning: freshly-ground black pepper, lemon juice, wine or balsamic vinegar, herbs, spices, garlic, onions.
• Try to drink six to eight glasses of juice or water each day