Meat
such as bacon and salami, and meat products
such as sausages,
beefburgers and pâté are
all relatively high fat choices, so
keep these as treats and to a minimum.
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5
A Day
Did
you know that we should be eating at least five portions
of fruit and veg every day?
The problem is most of us are not.
fresh,
tinned, frozen,
dried or juiced will do.
BUY IT LOCAL.....
A
third of the food you eat each day should be a variety (five-a-day)
of Fruit and Vegetables.
What is a portion?
Any of the below
= 80g A single portion
1
orange, banana, apple, or pear or other similar sized
fruit
a
dessert bowl of salad
1
slice of large fruit, such as melon or pineapple
2
plums or similar sized fruit
½ to
1 tablespoonful of dried fruit (such as raisins and apricots)
a handful of grapes, cherries or berries
2
to 3 tablespoonfuls of vegetables (raw, cooked, frozen
or canned)
½ an
avocado or grapefruit
2
to 3 tablespoonfuls of fruit salad (fresh or canned in
fruit juice) or stewed fruit
a
glass (150ml) of fruit juice (however much you drink,
fruit juice counts as a maximum
of one portion a day)
2
tablespoons of beans and pulses (however much you eat,
beans and pulses count as a maximum of one portion a
day)
A
healthy diet means eating loads of fruit and vegetables and
choosing lower fat versions and moderate amounts of meat, fish
and alternatives
such as pulses, eggs, nuts and beans.
Try to eat 5 portions of fruit and vegetables a day and two or more portions
of
fish
a
week which can be fresh, canned or frozen, and includes fish fingers and fish
cakes,
one
of
these
portions
should
be of oily fish such as sardines, pilchard, mackerel, salmon, herring, trout
or fresh tuna (not canned tuna although this is a very good source of protein
and
some vitamins).
Beans, such as canned baked beans and pulses, are also a good low-fat source
of
protein.
Choice
The
key to a healthy diet is
to eat a variety of foods.........
