Healthy Eating ·
Good nutrition is important for good health. It is important for health that you get a balance of all the main food groups – carbohydrates, proteins and fats, as well as vitamins and minerals from your diet.
Carbohydrates
Carbohydrates (starches and sugars) give you energy and should generally constitute about 50-60% of your diet. There are two types of carbohydrate: complex and simple carbohydrates. Both are important for your diet but your carbohydrate intake should consist mainly of complex carbohydrates, which release energy slowly and come from foods such as grains, cereals and potatoes. Where possible, choose wholegrain, wholemeal, brown or high-fibre varieties of these foods. Simple carbohydrates are sugary e.g. jams, and give you energy quickly.
Proteins
Proteins help to build and maintain your muscles and can be obtained from eating meats, fish, beans, nuts and seeds. For most people a healthy diet means eating only a moderate amount of these foods, eg, about 15% of the diet should consist of protein. Where possible pick lower fat versions, eg, lean mince, and think about cutting off fat from meat before cooking. For a healthy diet it is recommended that people try to eat at least two portions of fish a week, which can be frozen, canned or fresh. One of these portions of fish should be oily fish, such as sardines or salmon.
Fats
Similar to carbohydrates, fats give you energy but the amount of fat in the diet should be limited. Polyunsaturated and monounsaturated fats, found mainly in vegetable and fish oils, are better for you than saturated fats, which are found in animal fats and fatty foods like butter (and in a few vegetable fats like palm and coconut oil). Lower fat alternatives such as skimmed milk, half-fat cheese and so on are preferable if consuming these types of foods.
For health, individuals are recommended to eat five portions of fruit and vegetables a day. A portion may constitute a handful of grapes or two small fruits such as plums.
A healthy balanced diet should give you all the vitamins and nutrients that you need. However, you may want or need to use supplements if you feel you are not achieving this. Speak to those involved in your care to help you choose what is best for you.
Exercise combined with healthy eating will give you a greater health benefit than either alone.
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