Dietary fibre typically contains a proportion of the carbohydrate cellulose, which cannot be digested by humans as we lack the enzyme to break it down. Vitamins are chemical compounds and minerals are chemical elements that the body needs in small quantities. They are used by the body for a wide range of functions and very low levels deficiency are related to some health complications. Unless you have a low level of a particular mineral or vitamin, there is unlikely to be a benefit from taking a supplement.
Protein is a source of energy. It is essential in maintaining the function of all cells in the body. Protein is made up by complex combinations of 22 amino acids. Ten of these amino acids can only be obtained by diet. High intake of salt and high salt-containing foods increase the risk of high blood pressure. This increases risk of heart disease. Most salt in the UK diet comes from processed foods such as pastries, bread, convenience and savoury snacks. Tinned foods can also be high in salt so if in doubt check the label.
Recommended intake of salt varies depending on your age, health and other factors. UK guidelines recommend no more than 6 grams a day for adults, which is the equivalent to 2. To convert sodium to salt multiply by 2. The way that we cook and prepare food is important. Certain cooking methods are also better at retaining the nutrients within food. Cooking techniques such as roasting and frying can be less healthy if a large amount of fat oil or butter is added during the cooking.
However, you can fry and roast using small amounts of healthier fats such as olive and rapeseed oil. The online references for this booklet includes links for further information. Home Guides HIV and your quality of life Diet: a balanced diet and your health Guides Diet: a balanced diet and your health A healthy diet is good for your physical and mental health. Why a balanced diet? But other than for pleasure, we need food to get nutrients, vitamins, minerals and energy.
The rough percentage of daily calories that should come from each factor is shown in Table Fruit sugar. Fibre Included in carbs. Regulates blood sugar levels, bowel function and bowel health. Peas, beans, vegetables, fruit, oats, whole grains, brown rice, nuts, seeds. Water 0 Maintaining hydration Drinking water, other beverages. Eat in moderation Lean cuts of beef, lamb, pork, shellfish, dairy products low fat , unsaturated fats olive oil, vegetable oil.
Dried fruit, jams. Sucrose, honey, fructose, chocolate. These foods can all be an important part of your diet. Eat less and in limited amounts Saturated fat butter, margarine, lard, cheese, cream, high fat milk , trans fat, salt less than 5g daily.
Processed meals high in fat, sugar and salt. Pastries, muffins, pies, cakes, sweets, etc. Adding a tablespoon of dried fruit, such as raisins, to your morning cereal is an easy way to get 1 portion. In the evening, have a portion of vegetables with dinner and fresh fruit with plain, lower fat yoghurt for dessert to reach your 5 A Day.
Find out more about what counts towards your 5 A Day. Starchy foods should make up just over a third of everything you eat. This means your meals should be based on these foods.
Choose wholegrain or wholemeal varieties of starchy foods, such as brown rice, wholewheat pasta, and brown, wholemeal or higher fibre white bread.
Potatoes with the skins on are a great source of fibre and vitamins. For example, when having boiled potatoes or a jacket potato, eat the skin too. Find out more about starchy foods.
Milk and dairy foods, such as cheese and yoghurt, are good sources of protein. They also contain calcium, which helps keep your bones healthy. Find out more about milk and dairy foods. These foods are all good sources of protein, which is essential for the body to grow and repair itself. Meat is a good source of protein, vitamins and minerals, including iron, zinc and B vitamins.
It's also one of the main sources of vitamin B Choose lean cuts of meat and skinless poultry whenever possible to cut down on fat. Always cook meat thoroughly. Eggs and fish are also good sources of protein, and contain many vitamins and minerals. Oily fish is particularly rich in omega-3 fatty acids. Aim to eat at least 2 portions of fish a week , including 1 portion of oily fish. You can choose from fresh, frozen or canned, but remember that canned and smoked fish can often be high in salt.
Foods such as milk, yoghurt, cheese and fromage frais are good sources of protein and calcium - the nutrients your body needs to stay strong and healthy.
Experts advise choosing fat free versions as they contain just as much protein and calcium with less heart-damaging fat and fewer calories. Use butter and cream sparingly, as both are high in fat and calories. If you're allergic to or don't like milk or dairy foods, you can get the calcium your body needs by eating alternative foods such as dark green leafy vegetables, sesame seeds, sardines, figs and fortified soya milk products.
If you eat too much sugar - either by adding sugar to what you eat and drink or by eating processed foods and drinks that contain sugar, such as biscuits, cakes, sweets, chocolate and fizzy colas - cutting down can have a dramatic effect on your calorie intake.
It can also help you to stabilise your blood sugar levels, which may reduce your risk of diabetes and heart disease. There are natural sources of sugar, which, while still needed only in moderation are a healthy alternative to refined and processed sugars. Examples include honey, coconut, agave and fruit. Ideally, try not to eat more than one portion of sugary foods a day.
Portion examples include two plain biscuits or a small bar of chocolate. These fats tend to be found in animal products, butter, ghee, margarine, dairy fats and other processed foods such as pies, pastries and cakes.
They are thought to be bad for your health because they may increase your cholesterol levels. Experts recommend that you aim for no more than 30g of saturated fat a day if you're a man and no more than 20g if you're a woman.
These fats are found in oily fish, nuts, seeds, olive oil and some fruit and vegetables such as avocadoes and are thought to help lower your cholesterol. You could try swapping saturated for unsaturated fats by using vegetable, seed and nut oils instead of lard, butter or margarine, and choosing fat free dairy foods instead of full-fat ones. Whatever the type of fat, eating too much of it can lead to weight gain, since foods high in fat are also high in calories.
As a general rule, always check the nutrition labels on your foods and stick to those that contain less than 3g total fat per g and less than 1g saturated fat per g. If a food has more than 20g total fat and 5g saturated fat per g, avoid it or eat it sparingly. The more salt you eat, the higher your blood pressure will be. That's because excess salt causes your body to retain more fluid. And that means your risk of heart disease and stroke will be higher too.
Try to make sure you eat no more than 6gor 1 tsp of salt a day 3g for children. Some food labels state the amount of sodium in food, rather than salt 2. If a label says a food has 0. But try to avoid anything that contains 1. Around two-thirds of the human body is composed of water, so you should make sure you drink enough to make sure your body is working efficiently and you're not becoming dehydrated.
According to the European Food Safety Authority, men should drink two litres of fluids a day and women 1. All drinks count when it comes to your daily fluid intake, not just water. They can suggest dietary changes that will help you get the nutrition you need while promoting your overall health. New research has found that consuming an anti-inflammatory diet rich in fruits, vegetables, and tea or coffee may protect the brain and reduce the….
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