As a general rule, vegetables, fruits and starchy foods should provide the bulk of most of your meals. The remaining part of your diet should be made up from milk and dairy foods and protein foods. As mentioned above, you should limit the amount of foods and drinks that are high in fat or sugar.
Below, the principles of a healthy diet are explained. It is general advice for most people. If you have a specific health problem, or specific dietary requirements, this advice may not apply to you. If in doubt, you should check with your doctor. There are also some changes for more details.
Carbohydrates
Much of the energy (calories) in what we eat comes from carbohydrate. These are divided into complex carbohydrates - generally starchy foods such as bread, pasta, rice and potatoes - and simple carbohydrates, which are the sweet sugary foods. There is a lot being written about how much of our food should be made up of carbohydrates but most of the guidelines recommend about one third. This should be mostly starchy carbohydrates, preferably higher-fibre options such as wholemeal bread, wholegrain cereals and brown rice.
Glycaemic index
The glycaemic index of a food is the rate at which the food raises blood sugar levels after it has been eaten. If a food has a low glycaemic index, it is processed by the body in a way which means it is less likely to lead to problems such as diabetes and obesity.
Higher-fibre carbohydrates, such as wholegrain cereals and wholemeal bread, tend to have a lower glycaemic index than more refined starches. This can mean they are a healthier option for this reason as well as for the fibre they contain.
Eat plenty of fruit and vegetables
New research suggests that eating at least seven portions of fruit and vegetables daily reduces the risks of many illnesses, such as stroke, heart disease and some cancers. Ideally there should be more vegetables than fruit in your diet. In addition to these benefits, fruit and vegetables:
Contain lots of fibre which helps to keep your bowels healthy. Problems such as constipation and diverticular disease are less likely to develop.
Contain plenty of vitamins and minerals, which are needed to keep you healthy.
Are naturally low in fat.
Are filling but are low in calories.
An average portion of vegetables may be about a handful, or about 80 g. Alternatively, one portion of fruit or vegetables is roughly equivalent to one of the following:
One large fruit such as an apple, pear, banana, orange, or a large slice of melon or pineapple.
Two smaller fruits such as plums, kiwis, satsumas, clementines, etc.
One cup (or a handful) of small fruits such as grapes, strawberries, raspberries, cherries, etc.
Two large tablespoons of fruit salad, stewed or canned fruit in natural juices.
One tablespoon of dried fruit.
One glass of fresh fruit juice (150 ml).
About three heaped tablespoons of any vegetable.
One dessert bowl of salad.
Some tips on how to increase fruit and vegetables in your diet include:
Try some different types that you have not tried before. The variety of tastes and textures may be surprising. Juices, frozen, canned, and dried varieties all count.
Try adding chopped bananas, apples, or other fruits to breakfast cereals.
Aim to include at least two different vegetables with most main meals. Do not over-boil vegetables. Steaming, stir-frying, or lightly boiling are best to retain the nutrients.
Try to have fruit with each meal or a small glass of fruit juice.
Try new recipes which include fruit. For example, some curries or stews include fruit such as dried apricots. Have fruit-based puddings. Fruit with yoghurt is a common favourite.
Consider cherry tomatoes, carrot sticks, dried apricots, or other fruits as part of packed lunches.
Fruit is great for snacks. Encourage children to snack with fruit rather than with sweets.
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