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Key food groups. Vegetables Each week you should eat at least:
People who eat lots of fruit and vegetables, have lower risks of heart disease, diabetes, stroke and certain types of cancers. They are also high quality carbohydrates, providing vitamins and minerals needed for repair, recovery and energy during the day. Always try to go with fresh produce, as tinned vegetables and fruit can often contain high levels of sugars and salt. Top 10 fruits and vegetables.
1. Oranges 2. Strawberries 3. Red Onions 4. Blueberries 5. Kale 6. Spinach 7. Broccoli 8. Cantaloupe melon 9. Sweet potatoes 10. Kiwi fruit
Dairy Products These provide us with vitamin D and calcium. It is good to go for the low fat milk products when trying to loose or maintain weight.
Top dairy foods.
1. Plain & natural low fat yoghurt (bio yoghurts are very good) 2. Skimmed or semi skimmed milk. 3. Tofu 4. Low fat cottage cheese – really good with fresh fruit added. 5. Soya milk 6. Low fat hard cheese – in moderation Fats
Go for mostly monosaturated and polyunsaturated fats such as nuts, fish and vegetable oils. Olive oil is excellent too. This will help reduce the risk of heart disease. Keep away from processed foods which are consistently high in poor fats, salt and sugar. Choose leans cuts of meat. Cook by grilling, or oven roasting instead of frying.
Top 10 foods for good fats.
1. Salmon 2. Almonds 3. Flax seed oil – capsules are convenient to take. 4. Olive oil 5. Avocado 6. Walnuts 7. Pumpkin seeds 8. Peanut butter – organic or wholefood types are the best 9. Sardines 10. Mackerel
Sugar products Choose foods and drinks with little or no added sugar. Sugar provides lots of calories which if not used as energy will be stored as fat. It provides us with no nutrients, and long term abuse of sugar can lead to diabetes in the long term. If you have a sweet tooth however remember to treat yourself once or twice a week – this will do you no harm at all. Take advantage of sugar free foods and drinks.
Top 10 for sweet teeth
1. Low fat fruit yoghurts 2. Low fat frozen Yoghurt 3. Malt loaf 4. Cereal bars in moderation 5. Dark chocolate – 70% cocoa solids 6. Ginger Snaps 7. Jaffa cakes 8. Low fat rice pudding 9. Apples 10. Peaches/nectarines
UK Dietary Guidelines Bread, potatoes and other cereals - 6-11 servings per day 1 serving = 1 small slice of wholemeal bread/ 3 tablespoons cereal/ 1 medium potato/2 tablespoons brown rice or wholemeal pasta.
Fruit and vegetables - At least 5 servings per day. 1 serving = 1 medium piece of fruit or 2 tablespoons of vegetables.
Milk and dairy - 2-4 servings per day. 1 serving = 200ml milk, 25g cheese, 1 small pot of yoghurt. Meat, fish and alternatives - 2-3 servings per day 1 serving = 3 slices of meat, chicken or oily fish. 2 eggs, 5 tablespoons of beans or lentils, 2 tablespoons of nuts. Fats and sugars - 0-2 servings per day. 1 serving = 10g butter, 1 teaspoon of oil, 3 teaspoons of sugar.
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