A guide to healthy eating

Aug 29 2008

HEALTHY eating is about getting a good balance and mixture of foods in our diets. The Food Standards Agency gives eight guidelines for a healthy diet.

1. Eat more starchy foods like bread, cereals, rice, pasta and potatoes – particularly wholegrain varieties as these make us feel full for longer. They also contain more vitamins and minerals for health and fibre for a healthy gut.

It’s how they’re cooked or what we spread on them that make them high in calories, so reduce the use of cooking oils and margarines.

2. Eat at least five portions of fruit and vegetables each day – one portion is a handful – big handful for a big person, small handful for a small person!

3. Eat two portions of fish each week - one of which should be oily such as salmon, sardines, pilchard, herring, mackerel or fresh tuna.

4. Eat fewer foods high in fat, especially saturated fat, and sugar. These are usually snack foods such as pies, cakes, biscuits and crisps and sweets, chocolate, cakes, and sugary fizzy drinks.

Check the labels for information.

5. Eat less salt. This helps to reduce blood pressure and risk of heart disease and stroke. Again, check food lables.

6. Be active and try to achieve and maintain a healthy weight – all of these tips will help do that too.

7. Drink at least eight cups of water a day in a variety of different drinks.

8. Eat breakfast each day. Eating regular meals is good for your health and maintaining a healthy weight.

I will look at some of these guidelines in more detail in future weeks.

l Fiona Smith is a public health dietician for Ayrshire and Arran NHS Board.