Tips for eating well

Most people would like to eat well - doing so helps one maintain a trim figure and scientists believe it reduces our risk of developing health complications later in life.

However, eating a healthy diet involves consuming a range of different foods to ensure that the right combination of nutrients are incorporated into our diet.
Key foods to include in a healthy diet are fruit, vegetables and starchy foods, such as wholemeal bread and wholegrain cereals. We also need some protein-rich foods, such as meat, fish, eggs and lentils and milk and dairy items are also required, although these should be consumed in small amounts.

One tip for a healthier diet may be to base meals around a starchy good, such as bread, cereals, rice, pasta or potatoes. Nutritionists estimate that these products should make up about a third of the food we eat, as they are an ideal source of energy and provide us with fibre, calcium, iron and B vitamins.

Wholegrain foods are another wise choice when selecting a starchy item as they will contain more fibre and nutrients than white or refined starchy foods. Furthermore, these take longer to digest so will make us feel full for longer. Bread, pitta, pasta and breakfast cereals can all be wholegrain.

A good diet should also include ample amounts of fruit and vegetables, yet many people do not manage to get five portions each day. A quick way of getting the right amount could be to start the day with a glass of orange juice and a banana, have a side salad with lunch, a pear as an afternoon snack and a portion of peas with your normal evening meal. Whether the fruit and vegetables are fresh, tinned or frozen, it all counts.

Another way to make your diet healthier is to eat more fish. By having one portion of oily fish each week you are more likely to be consuming more protein and vitamins and minerals. Fresh and canned fish are equally nutritious, although canned fish can be high in salt. Oily fish, such as salmon, mackerel and trout, are a particularly good source of omega three fatty acids, which can keep the heart healthy. Eating a wide variety of fish is best.

Meanwhile, none of this is any good if combined with a high intake of fat or sugar. While we all need fat in out diets it is best to cut down on saturated fat, which increases cholesterol in the blood, and concentrate on unsaturated fat, which lowers blood cholesterol. Foods rich in unsaturated fat include sunflower seeds, rapeseed and olive oil, oily fish, avocados, nuts and seeds. In turn, cut down on pastry, cakes and biscuits and hard cheese.