A diet based on starchy foods such as rice and pasta, with plenty of fruit and vegetables, some protein-rich foods like meat, fish and lentils, and some milk and dairy foods (as well as not too much fat, salt or sugar) will give you all the nutrients that you need to stay young longer.
BALANCE FOR GOOD HEALTH
When it comes to a healthy diet, balance is the key to getting it right.
This means eating a wide variety of foods in the right proportions.
However, in our hectic modern lives, achieving that balance can sometimes be difficult.
At the end of a long day, it can be tempting to grab the first ready meal that comes to hand on the supermarket shelf.
It is fine to do this occasionally, but many ready meals contain high levels of fat, added sugar and salt.
If you consume ready meals too often, at the expense of fresh whole foods, they will upset the balance in your diet.
THE FIVE KEY FOOD GROUPS
All the food we eat can be divided into five groups. For a healthy diet, you need to eat the right balance of these groups:
- Fruit and vegetables.
- Starchy foods, such as rice, pasta, bread and potatoes. Choose whole graln
varieties whenever you can.
- Meat, fish, eggs and beans.
- Milk and dairy foods.
- Foods containing fat and sugar.
/Many people eat too much fat, sugar and salt, and not enough fruit, vegetables and fibre.
FIBRE FROM FRUIT AND VEGETABLES
Fruit and vegetables are a vital source of vitamins and minerals.
Ideally, you should eat at least five portions of a variety of fruit and vegetables every day.
There is evidence that people who eat at least five portions a day are at lower risk of heart disease, stroke and some cancers.
ENERGY FROM STARCH
Starchy foods such as bread, cereals, potatoes, pasta and maize are an important part of a healthy diet.
They are a good source of energy and the main source of a range of nutrients in our diet. Starchy foods are fuel for your body.
Starchy foods should make up around one third of everything you eat.
PROTEIN FROM MEAT, FISH, EGGS AND BEANS
These foods are all good sources of protein, which is essential for growth and repair of the body.
They are also good sources of a range of vitamins and minerals. Around 15 per cent of the calories that we eat each day should come from protein.
MILK AND DAIRY FOODS FOR CALCIUM AND PROTEIN
Cheese and yoghurt are good sources of protein.
They also contain calcium, which helps to keep your bones healthy and strong.
However, some dairy products are high in saturated fat, which can raise blood cholesterol levelsand increase the risk of heart disease.
FAT AND SUGAR IN MODERATION
Many people eat too much fat and too much sugar, and this is one of the fastest ways to acelerate the ageing process.
Fats and sugar are both good sources of energy for the body. but if you eat too much of them you will consume more energy than you burn.
This generally means that you will put on weight.
This can lead to obesity, which will increase your risk of type
2 diabetes, heart disease and certain cancers.