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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.........
 

The Guide to Eating Disorders and Substance Abuse

http://www.recoveryconnection.org/compulsive-overeating-binge-eating/

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