What is a healthy diet?

Do you know that a healthy and varied diet keeps the body healthy, helps control weight and reduces the risk of developing conditions such as heart disease, strokes, cancer, diabetes and osteoporosis?

A healthy diet is a diet based on: carbohydrates - such as breads, potatoes and cereals: protein - such as meat, fish and soya: and fruit and vegetables. A healthy diet should include some milk and dairy products and limited amounts of foods containing fat and sugar.

No single food can provide all the essential nutrients that the body needs. It is therefore important to consume a wide variety of foods. This ensures that you have an adequate intake of all the vitamins, minerals and dietary fibre that are important for good health.

If you are under medical supervision you should check with your doctor as to whether you should use this guide.

The Government’s 'balance of good health' is a model of how to eat healthily and is based on the 8 guidelines for a healthy diet. It shows the types and proportions of different foods that should be eaten over a period of time.

The balance of good health applies to all healthy individuals over five years of age. It can be gradually applied to pre-school children but does not apply to individuals with special dietary requirements.

Try choosing a variety of foods everyday from the following:

• bread, cereals and potatoes
• fruit and vegetables
• milk and dairy foods
• meat, fish and alternatives

Foods in the fifth group, ie foods containing fat and sugar, can be eaten sparingly as part of a healthy balanced diet. However they should not be used to replace foods from the other food groups or be eaten too often or in large amounts. Having a variety of foods in the diet is important for health – it is not necessary to follow the model at every meal, but rather over a day or two.

Guidelines for a healthy diet:

• Enjoy your food. Eat together with family and friends whenever possible.
• Eat a variety of different foods. Healthy eating can be tasty and interesting.
• Eat plenty of foods rich in starch and fibre - bread, pasta, potatoes and rice are high in starch, wholemeal varieties are high in fibre. Aim to eat a variety of food from this group, which should make up a third of your daily total calorie intake.
• Eat the right amount to maintain a healthy weight but remember exercise is important too.
• Eat plenty of fruit and vegetables - aim to eat at least five portions a day. This can include fresh, frozen, chilled, dried and canned fruit and vegetables and 100% fruit juice.
• Be adventurous, try something you have never eaten before at least once a week. Try eating something new with your eyes shut.
• Avoid snacking on foods which are high in fat, salt or sugar. Try a piece of fruit or vegetable sticks, some pumpkin seeds or nuts.
• Don't eat too many foods that contain a lot of fat. Choose grilled or baked food instead of fried. Limit the number of takeaway and ready meals you eat, which are high in fat and salt.
• Drink plenty of water. You should try and drink around 8 glasses of water a day. Avoid sugary drinks, choose diet or reduced sugar drinks instead.
• Remember the balance of good health - eat a healthy balanced diet and still enjoy occasional treats such as chocolate or crisps. Some foods should be eaten in moderation but not forbidden.