Healthy Eating

The main thing to remember is to eat from the food groups below.

Fruit and vegetables

Try to eat as wide a variety of fruit and vegetables as possible, the more colourful the better. We should try for at least 5 portions per day.  A portion of fruit and vegetables is roughly what can fit in the palm of your hand.

Starchy foods

Starchy foods (potatoes, rice, pasta, oats, etc) give us energy and are a good source of fibre, iron and B vitamins (great for keeping you relaxed). Just try to avoid adding lots of butter!  Brown/wholegrain products are usually considered healthier than white.

Milk and dairy foods

Milk and dairy products are important for calcium, which helps to keep our bones strong. But they can be high in fat, so limit cheese, for instance, to a small matchbox size. Calcium is found in other foods (such as green leafy vegetables and some nuts) but, if you don't eat dairy products, it might be worth getting some nutritional advice to find out whether you need a supplement.

Protein

Protein is found in meat, fish, eggs, beans (including soya), pulses and cheese. It's essential for the growth and development of muscles. Try to have a wide variety of different proteins, especially vegetable proteins, to reduce your saturated fat. 

Try to avoid too many foods high in fat and sugar

These include takeaways, chips, cakes, biscuits, pastry, fizzy drinks, sweets, crisps etc - not good for your skin or hair, or longterm health (many people in the UK are too fat  - remember, fat can be stored on the inside of the body as well).

Breakfast

Make sure you have this (ideally not sugary cereal) every day. If you don't eat breakfast, you're more likely to eat unhealthy snacks when you get hungry later on.

Diets

You don't have to go on diets if you need to lose weight - jusy eat fewer snacks, and fattry/sugary food. Doctors can usually provide food sheets if you need more help.