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Breads, Cereals and Potatoes Base a third of your food intake on foods from this group, aiming to include at least one food from this group at each meal, e.g. potatoes with fish and vegetables, a chicken salad sandwich, stir-fried vegetables with rice, or porridge oats for breakfast.
Fruits and Vegetables
Choose a wide variety and aim to eat at least 5 different portions a day. A portion is approximately 80g (e.g. 1 medium apple, a cereal bowl of salad or 3 heaped tablespoons of peas). Servings of fruit juice, vegetable juice or smoothies can only count as one portion per day no matter how much you drink. Beans and pulses (i.e. haricot, kidney, baked, soya and butter beans, chickpeas and lentils) only count once per day no matter how many different types you eat.
Milk and Dairy Try to eat 2-3 servings a day. A serving of milk is a 200ml glass, a serving of yogurt is a small pot (150g), a serving of cheese is 30g (matchbox size). Choose lower fat versions whenever you can, such as semi-skimmed milk, low fat yogurt and reduced fat cheese.
Meat, Fish and Alternatives Choose lower fat versions whenever you can. Some meat products, e.g. beefburgers and sausages, can be high in fat. Trim visible fat off meat where possible. The Government recommends that we eat two portions of fish each week, one of which should be an oily fish (e.g. salmon, mackerel, trout, sardines or fresh tuna). Some people may benefit from eating more than this.
Alternatives include nuts, tofu, mycoprotein, textured vegetable protein (TVP), beans such as kidney beans and canned baked beans, and pulses such as lentils. These foods provide protein, fibre and iron but unlike those listed above are not a rich source of zinc and generally provide no vitamin B12 (unless fortified).
Supplements For most healthy people, a varied and balanced diet will provide all the vitamins and minerals the body needs. There are certain times in our lives when we may benefit from taking supplements but remember supplements cannot replace a healthy diet. If you think that your diet is not meeting your nutrient requirements, a multivitamin and mineral supplement may be of benefit. Avoid supplements with high doses of single vitamins or minerals as these may well be unnecessary and should not be taken without seeking medical advice.
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Copyright © 2005 Sports Club Kahana
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