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You are what you eat’ means that if you eat healthy food you are more likely to stay healthy. Getting into the habit of eating healthily now will help you for the rest of your life and once you have ‘the habit’ you won’t have to think about it all the time – it will just come naturally.
- a healthy diet means eating a whole lot of different foods
- these should included at least 5 portions of fruit and vegetables (that is five portions in total together)
- you also need some ‘starchy’ foods like rice, pasta or potatoes
- you should have moderate amounts of milk and diary foods and meat (unless you are a vegetarian!)
- you should only eat small amounts of fat, added sugars or added salt
Look under calories if you want to see how much fat and calories foods contain.
Roughly, each day, you should be eating:
• 5-7 portions of fruit and veg (in total)
• 7 portions of bread, cereal, rice potatoes (in total)
• 2 portions of milk and diary (in total)
• 2 portions of meat fish or beans (in total)
• 2 portions of fats (in total)
• 1 portion of sugary food (in total)
How much is a standard portion?
Vegetables e.g. cauliflower, peas, carrots, mushrooms, tomatoes, leeks, swede, courgettes, broccoli, French beans, peppers 2 large tablespoons
Salad - mixed green e.g. lettuce, cucumber, onion, pepper
1 small bowl
Whole fresh fruit – 1 apple, 1 pear, 1 orange 1 banana, 1 peach
Small fruits 12 grapes, 3 apricots, 2 plums 2 kiwis, 7 strawberries
Breakfast cereals e.g flakes, crispies 3 tablespoons
Weetabix 1
Bread or toast 1 large slice
Bread bun, or roll ˝ large one
Chapati 1 small
Crackers 3
Rice, plain boiled 2 heaped tablespoons
Pasta, plain boiled 3 heaped tablespoons
Potatoes 2 egg sized ones
Milk (preferably skimmed or semi-skinned) 1 medium glass
Yoghurt, plane or flavoured low fat and low sugar 1 small pot
Cheese – preferably low fat I match box sized piece
Lean meat like beef or pork or chicken 3 slices
Fish fingers 3
Eggs 2
Baked beans in tomato sauce 5 tablespoons
Nuts or peanut butter 2 tablespoons
Butter or margarine spread 1 teaspoon
Low fat spread 2 teaspoons
Oil, any type 1 teaspoon
Mayonnaise 1 teaspoon
Low fat mayonnaise 2 teaspoons
Sugar 3 teaspoons
Jam or honey 1 heaped teaspoon
Crisps, preferably low fat 1 small packet
Ice-cream 1 small scoop
Biscuits, plain 2
Slice of cake ˝
Doughnut ˝
Danish pastry ˝
Chocolate 1 small bar or 2 mini-bars
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