I forgot where i got this article. I think it is from my RSS feed (Health news) on the rightside bar of my blog.

This is just a pasabilis. I thought i should re-post this for everyone’s information.


This article provides information on your daily diet including nutrient groups, fruit and veg, meat, fish and eggs, dairy products, breads and cereals and fats and sugars. Remember that the key to a healthy diet is to eat a variety of foods, which for most people means eating: More fruit and vegetables, more bread, cereals and potatoes, less fat, salt and sugar.

Dairy Foods 
For a healthy diet, most people should eat dairy foods such as milk, cheese, yoghurt and fromage frais in moderate amounts. If you want to cut down on fat, choose lower fat versions whenever you can.

What are the main nutrients?
Calcium, protein, vitamin B12, vitamins A and D.

Lower fat versions mean:Semi-skimmed or skimmed milk, low fat (0.1%) yoghurts or fromage frais, lower fat cheeses including Edam, cottage cheese or reduced fat hard cheeses.

You can check the amount of fat by looking at the nutrition information on food labels. If you compare similar products you’ll be able to choose the ones with the lower amounts of fat.

Bread And Cereals 
Base your meals on these sorts of foods, which should make up about a third of your diet.

Try to eat a variety and remember you can choose from all these: bread, breakfast cereals, chappattis, oats, pasta, noodles, rice, potatoes, sweet potatoes, yams, dishes made from maize millet and cornmeal, plantains, green bananas, beans and lentils.

Choose wholegrain, wholemeal, brown or ‘high fibre’ varieties wherever possible.

Can eating these foods make me fat?
People often think that starchy foods are particularly fattening. This isn’t true, but starchy foods can become fattening if they’re either served or cooked with fat. For example, it’s the margarine or butter we spread on bread, the cream or cheese sauce we add to pasta or the oil that we use for frying that makes them fattening. So try cutting down on added fats.

What are the main nutrients?
Carbohydrate (starch), fibre (NSP), some calcium and iron, B vitamins

Try to eat wholemeal, wholegrain, brown or high fibre versions where possible (e.g. brown rice, wholemeal bread).

Try to avoid:
Frying them too often (e.g. chips), Adding too much fat (e.g. thickly spread butter or margarine on bread), Adding rich sauces and dressings (e.g. cream or cheese sauce on pasta).

Eating too much salt has been linked to higher than average blood pressure, which may lead to an increased risk of heart disease or stroke.

As well as cutting down on salt, if you’re trying to reduce your blood pressure you should also try to:

• eat a balanced diet, keep physically active, keep to a healthy weight.

High blood pressure can also be hereditary, so if you have a parent with high blood pressure, you will be at a higher risk.

Fats And Sugars 

Food containing fat:
Margarine, butter, other spreading fats and low fat spreads, cooking oils, oil-based salad dressings, mayonnaise, cream, chocolate, crisps, biscuits, pastries, cakes, puddings, ice cream, rich sauces and gravies.

Food and drinks containing sugar:
Soft drinks, sweets, jam and sugar, as well as foods such as cakes, puddings, biscuits, pastries and ice cream.

What are the main nutrients?

As well as fat, including some essential fatty acids, foods containing fat also provide some vitamins. Some products also contain salt or sugar.

Some food and drinks containing sugar also provide minerals and some provide fat.

How much should I be eating?
Eat foods containing fat sparingly and look out for the low fat alternatives. Foods and drinks containing sugar should not be eaten too often as they can contribute to tooth decay.

Cut down on food that is high in saturated fat or trans fats.
Food high in saturated fat includes meat, sausages, meat pies, hard cheese, butter, cakes, pastries, biscuits and food containing coconut or palm oil.

Trans fats are found in food containing hydrogenated vegetable oil such as some types of biscuits, cakes, fast food, pastry and margarine. Many manufacturers of margarines and spreads have reduced trans fats in their products to extremely low levels.

Generally people eat a lot more saturated fat than trans fats. It’s important to try to eat less of both.

Choose foods that are rich in unsaturated fats instead, such as oily fish, avocados and sunflower, rapeseed and olive oils.

Remember we should also try to reduce the total amount of fat we eat, so choose low fat alternatives where available.

Meat, Fish, Eggs And Pulses 
For most people, a healthy diet means eating only moderate amounts of meat, fish and alternatives such as lentils, nuts, beans and eggs, and choosing lower fat versions when you can.
Meat such as bacon and salami, and meat products such as sausages, beefburgers and pâté are all relatively high fat choices, so try to keep these to a minimum.

Beans, such as tinned baked beans and pulses, are a good low-fat source of protein.

Aim to eat at least two portions of fish a week because fish are a good source of protein, vitamins and minerals, and they are low in saturated fat. You can choose from fresh, frozen or canned fish.

Oily fish are a healthy choice because they also contain omega 3 fatty acids. These include mackerel, salmon, pilchard, herring, trout, sardines and fresh tuna. Canned tuna doesn’t count as an oily fish, but it is still a good source of protein and some vitamins.

Girls and women who might have a baby one day, and women who are pregnant or breastfeeding, can eat up to two portions of oily fish a week. Other women, men and boys, can eat up to four portions of oily fish a week.

Eggs are a rich source of protein, and contain vitamins and minerals such as vitamin D, vitamin A, vitamin B2 and iodine.

What are the main nutrients?
Iron, Protein, B vitamins, especially B12, Zinc, Magnesium.

Choose lower-fat versions, which means meat with the fat cut off, poultry without the skin and fish without batter, or choose pulses. Cook these foods without added fat.