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Food is our fuel and every bodily function relies on the nutrition it provides. Food is made up of a vast range of different nutrients – proteins, fats, carbohydrates, vitamins, minerals, fibre – and natural plant chemicals known as phytochemicals (many act as antioxidants and help protect the body against disease). We need a healthy balance of all these to provide energy, to fight off infection, keep in shape and reduce our risk of long-term health problems such as osteoporosis, heart disease or cancer.
The easiest way to get the optimal fuel mix is to eat a variety of foods each day from the 5 food groups from the healthy eating plate. When you are planning a meal, consider whether you’ve got most of the food groups covered. For example: lunch could be a ham and salad sandwich with fruit and a yogurt.
Breads, pasta, other cereals and potatoes
For energy (from carbohydrate), folic acid, other B vitamins, iron, fibre, selenium potassium, vitamin E. Make these a base for every meal. Include wholemeal and wholegrain breads and cereals for extra vitamins, minerals and phytochemicals and fibre.
Fruit and vegetables
Fruit and vegetables
For vitamin C, beta-carotene, other antioxidants/phytochemicals, folic acid, magnesium, potassium, fibre, some small iron and calcium. At least 5 portions a day. All types count - canned, fresh, frozen, dried and juiced.
Milk and dairy products
Milk and dairy products
For protein, calcium, B vitamins, Zinc, vitamins A and D, Iodine. Include 2-3 servings each day. Low fat varieties contain just as much bone-strengthening calcium.
Meat, fish, eggs, beans, nuts and alternatives
For protein, iron, zinc, B vitamins, magnesium, selenium, potassium. Have 2-3 small servings each day - choose lean meat. Try to include oily fish such as mackerel, salmon or sardines once a week. Canned beans are nutritious and convenient.
Fats, oils and sugary food
For vitamin E, essential fats, energy. Keep to small amounts especially if you are watching your weight. Choose oils and spreading fats high in unsaturated fat such as olive, repressed or soya oil.
Fats, oils and sugary food
For vitamin E, essential fats, energy. Keep to small amounts especially if you are watching your weight. Choose oils and spreading fats high in unsaturated fat such as olive, repressed or soya oil.