Enjoy the
wide variety of foods
This concept is the most consistent health message in dietary
recommendations around the world. We need more than 40 different nutrients for
good health and no single food can supply them all. That's why consumption of a
wide variety of foods (including fruits, vegetables, cereals and grains, meats,
fish and poultry, dairy products and fats and oils), is necessary for good
health and any food can be enjoyed as part of a healthy diet. Some studies have
linked dietary variety with longevity. In any event, choosing a variety of
foods adds to the enjoyment of meals and snacks.
Eat regularly
Eating is one of the life's great pleasures and its important to
take time to stop, relax and enjoy mealtimes and snacks. Scheduling eating
times also ensures that meals are not missed, resulting in missed nutrients
that are often not compensated for by subsequent meals. This is especially
important for school children, adolescents and the elderly.
Breakfast is particularly important as it helps kick-start the
body by supplying energy after the all-night fast. Breakfast also appears to
help control weight. All mealtimes offer the opportunity for social and family
interaction. So whether it is three square meals or six mini-meals or snacks,
the aim is to make healthy choices you can enjoy.
Balance and
moderation
Balancing your food intake means getting enough, but not too much,
of each type of nutrient. If portion sizes are kept reasonable, there is no
need to eliminate favourite foods. There are no "good" or
"bad" foods, only good or bad diets. Any food can fit into a healthy
lifestyle by remembering moderation and balance.
Moderate amounts of all foods can help ensure that energy
(calories) intake is controlled and that excessive amounts of any one food or
food component are not eaten. If you choose a high fat snack, choose a lower
fat option at the next meal. Examples of reasonable serving sizes are 75 -100
grams (the size of a palm) of meat, one medium piece of fruit, ½ cup raw pasta
or one scoop of ice cream (50g). Ready-prepared meals offer a handy means of
portion control and they often have the energy (calorie) value listed on the
pack.
Maintain a
healthy body weight and feel good
A healthy weight varies between individuals and depends on many
factors including gender, height, age and heredity.
Excess body fat results when more calories are eaten than are
needed. Those extra calories can come from any source - protein, fat,
carbohydrate or alcohol - but fat is the most concentrated source of calories.
Physical activity is a good way of increasing the energy (calories) expended and it can also lead to feelings of well-being. The message is simple: if you are gaining weight eat less and be more active.
Don't forget your fruits and vegetables
Many Europeans do not meet the recommendations for at least five
servings of fruits and vegetables daily. Numerous studies have shown an
association between the intake of these foods and a decreased risk of
cardiovascular disease and certain cancers. An increased intake of fruits and
vegetables has also been associated with decreased blood pressure. People can
fill up on fresh fruit and vegetables because they are good sources of
nutrients and the majority are naturally low in fat and calories.
Nutritionists are paying much more attention to fruits and
vegetables as "packages" of nutrients and other constituents that are
healthful for humans. The "antioxidant hypothesis" has drawn
attention to the role of micronutrients found in fruits and vegetables like
vitamins C and E , as well as a number of other natural protective substances.
The carotenes (beta-carotene, lutein and lycopene), the flavonoids (phenolic
compounds that are widespread in commonly consumed fruits and vegetables such
as apples and onions and beverages derived from plants like tea, cocoa and red
wine) and the phytoestrogens (principally isoflavones and lignans), are being
demonstrated to have beneficial roles in human health.
Base the diet
on foods rich in carbohydrates
Most dietary guidelines recommend a daily diet in which at least
55% of the total calories come from carbohydrates. This means making more than
half of our daily food intake should consist of carbohydrate-containing foods
such as grains, pulses, beans, fruits, vegetables and sugars. Choosing
wholegrain bread, pasta and other cereals will help to boost fibre intake.
Although the body treats all carbohydrates in the same way
regardless of their source, carbohydrates are often split into
"complex" and "simple" carbohydrates. Complex carbohydrates
that come from plants are called starch and fibres, and these are found for
example in cereal grains, vegetables, breads, seeds, legumes and beans. These
carbohydrates consist of long strands of many simple carbohydrates linked
together. Simple carbohydrates (sometimes called simple sugars) are found for
example in table sugar, fruits, sweets, jams, soft drinks, fruit juices, honey,
jellies and syrups. Both complex and simple carbohydrates provide the same
amount of energy (4 calories per gram) and both can contribute to tooth decay,
especially when oral hygiene is poor.
Drink plenty
of fluids
Adults need to drink at least 1.5 litres of fluid daily, even more
if its hot or they are physically active. Plain water is a good source of
liquid but variety can be both pleasant and healthy. Alternative sources are
juices, soft drinks, tea, coffee and milk.
Fats in
moderation
Fat is essential for good health. Fats provide a ready source of
energy and enable the body to absorb, circulate and store the fat-soluble
vitamins A, D, E and K. Fat-containing foods are needed to supply
"essential fatty acids" that the body cannot make. For example,
oil-rich fish and fish oil supplements are rich sources of the omega-3
polyunsaturated fatty acids (n-3 PUFAs) alpha linolenic acid (ALA),
eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These, along with
omega-6 polyunsaturated fatty acids (n-6 PUFAs) such as linoleic acid (LA) and
arachidonic acid (AA), must be consumed in the diet.
Too much fat however, especially saturated fats, can lead to
adverse health effects such as overweight and high cholesterol and increase the
risk of heart disease and some cancers.
Limiting the amount of fat, especially saturated fat in the diet
-but not cutting it out entirely- is the best advice for a healthy diet. Most
dietary recommendations are that less than 30% of the day's total calories
should come from fat and less than 10% of the day's total calories should come
from saturated fat.
Balance the
salt intake
Salt (NaCl) is made up of sodium and chloride. Sodium is
a nutrient and is present naturally in many foods. Sodium and
chloride are important in helping the body to maintain fluid balance and to
regulate blood pressure.
For most people, any excess sodium passes straight through the
body however in some people it can increase blood pressure. Reducing the amount
of salt in the diet of those who are sensitive to salt may reduce the risk of
high blood pressure. The relationship between salt intake and blood pressure is
still unclear and individuals should consult their doctor for advice.
Start now -
and make changes gradually
Making changes gradually, such as eating one more fruits/portion
of vegetables each day, cutting back on portion sizes, or taking the stairs
instead of the lift, means that the changes are easier to maintain.
