Eat Healthy And Keep Active
April 29, 2009 by admin
Filed under Healthy Eating, Nutrition for Beginners
Eat Healthy
Eat a healthy, balanced diet and stay active
The key to a healthy balanced diet is not to ban or omit any foods or food groups but to balance what you eat by consuming a variety of foods from each food group in the right proportions for good health.
The five food groups on the eatwell plate are:
Fruit and vegetables
These should make up about a third of your daily diet and can be eaten as part of every meal, as well as being the first choice for a snack.
You should eat at least five portions of fruit and vegetables each day. Research suggests this can help to protect against cancer, obesity and various chronic diseases such as heart disease. This is because of the unique package of nutrients and plant compounds they contain.
Bread, rice, potatoes and pasta
This food group should also make up about a third of your diet and contains the starchy carbohydrates that are the body’s main source of energy.
When selecting products from this food group, choose unrefined carbohydrates over those that have been refined, as they will contain the whole of the grain. Wholegrain foods are rich in fibre and other nutrients that have many health benefits, and people who consume wholegrains seem to have a reduced risk of certain cancers, diabetes and coronary heart disease.
The final third of the eatwell plate is made up of three groups containing foods that need to be consumed in smaller proportions than the other two principal categories. These food groups also contain nutrients essential to our diet, so it’s important not to leave them out altogether.
Milk and dairy foods
These should be eaten in moderation because of their high saturated fat content, but they’re an important source of calcium, which is essential for healthy bones and teeth. Choose low-fat or reduced-fat versions.
Meat, fish, eggs and beans
This food group includes both animal and plant sources of protein, which is a major functional and structural component of all cells. Protein provides the body with between 10 and 15 per cent of its dietary energy, and is needed for growth and repair.
Foods and drinks high in fat and/or sugar
This group makes up the smallest section on the eatwell plate and includes foods that should only be eaten sparingly because, although they’re an important energy source, they contain very few nutrients and are often known as ‘empty calories’.
Foods from this group are high in unhealthy components such as saturated fat, trans fatty acids, sugar and salt - all of which are associated with an increased risk of developing certain diseases.
They should only be eaten as occasional treats, or to increase the palatability of other important foods (such as olive oil on salads, a scraping of spread on bread, or a sprinkling of sugar on some tart fruits).
How to eat a balanced diet
Eat a variety of foods to obtain all of the essential nutrients
Too much as well as too little can be bad for you – balance is required
Everyone’s plate will look slightly different as we all have different requirements depending on our body’s shape and size, and our levels of activity.
Maintaining a healthy, balanced diet
The Food Standards Agency’s eight tips for eating well are:
1. Base meals on starchy foods
2. Eat lots of fruit and vegetables
3. Eat more fish
4. Cut down on saturated fat and sugar
5. Try to eat less salt - no more than 6g a day
6. Get active and try to be a healthy weight
7. Drink plenty of water
8. Don’t skip breakfast
Portion size
In recent years, portions have been gradually getting bigger with the introduction of king-size chocolate bars, bigger bags of crisps and super-sized meals.
Larger packets and plates can encourage us to eat greater quantities of food, which increases our energy intake. Studies have found that consuming additional food doesn’t increase your sense of fullness, so think of ‘down-sizing’ rather than ’super-sizing’ for most foods, except fruit and vegetables.
Energy density
This is the amount of stored energy in food. Just 1g of fat provides nine calories, which is more than double the calories in 1g of protein or carbohydrate. This means you can feel fuller on fewer calories if you choose the right foods, and in the long term you’re less likely to gain weight.
Healthy living
Food is there to enjoy, which is often forgotten amid all the media hype surrounding various food items. Just remember to keep a check on portion size and energy density.
Food habits change slowly, but
* try new foods
* join a local cookery club to boost your culinary confidence
* have a positive attitude about food – it’s one of life’s pleasures
Exercise helps to maintain your body weight by balancing your energy intake (food eaten) with energy output (exercise).
Take small steps if you’re new to exercise - use the stairs instead of the lift at work, get off the bus one stop early and walk the rest of the way, or try to exercise with a friend.
SimpleDietGuide.com - The Definitive Weight Loss Guide
Comments
1,623 Responses to “Eat Healthy And Keep Active”Trackbacks
Check out what others are saying about this post...Visitor recommendations…
[...]one of our visitors recently recommended the following website[...]……
Related……
[...]just beneath, are numerous totally not related sites to ours, however, they are surely worth going over[...]……
Insulated Concrete Forms…
[...]Here are a few of the internet sites we advise for our visitors[...]…
You should check this out…
[...] Many males and females have total-time characteristic and are gonna be undertaking a profession swap [...]…
Recent Blogrolls……
[...] Splendid story, reckoned we’re able to combine a few not related data, nevertheless seriously worth taking a look, whoa did one know about Middle of the East possesses a lot more problems as well [...]…
Great website…
[...] The info discussed inside the article are a number of the most beneficial out there [...]…
Eco-friendly rust removal…
[...]we came across a cool web page that you just may possibly enjoy. Take a look for those who want[...]…
You should check this out…
I saw this really great post today….
Hello…
Thanks for helping out, superb information….
Hey…
Very interesting info!Perfect just what I was searching for!…
recaro young sport…
[...]below you?ll find the link to some web sites that we think you must visit[...]…
Go Public…
[...]it would be cool if you took a look at this site. It has some good information on it[...]…
geodesic climber…
[...]below you will locate the link to some web sites that we feel you must visit[...]…
dyson animal reviews…
[...]here are some links to websites that we link to for the reason that we feel they’re worth visiting[...]…
Trackback…
[...] If you are searching for additional information about this issue, addiitional information about modern day problem is readily available on [...]…
Hi…
I genuinely enjoy looking at on this site, it holds great articles. “The living is a species of the dead and not a very attractive one.” by Friedrich Wilhelm Nietzsche….
You should check this out…
I saw this really good post today….
Read was interesting, stay in touch……
[...]please visit the sites we follow, including this one, as it represents our picks from the web[...]……
Website worth visiting…
below you’ll find the link to some sites that we think you should visit…
Check this out…
Here are some of the sites we recommend for our visitors…
Net minicab…
Oxshott Taxi!…
Visitor recommendations…
[...]one of our visitors recently recommended the following website[...]……
Great news…
Great news. Let’s share this together…
Great website…
[...]we like to honor many other internet sites on the web, even if they aren’t linked to us, by linking to them. Under are some webpages worth checking out[...]……
Websites you should visit…
[...]below you’ll find the link to some sites that we think you should visit[...]……
Websites worth visiting…
[...]here are some links to sites that we link to because we think they are worth visiting[...]……
Links…
[...]Sites of interest we have a link to[...]……
You should check this out…
[...] Wonderful story, reckoned we could combine a few unrelated data, nevertheless really worth taking a look, whoa did one learn about Mid East has got more problerms as well [...]……
Gems form the internet…
[...]very few websites that happen to be detailed below, from our point of view are undoubtedly well worth checking out[...]……
Check this out…
[...] that is the end of this article. Here you’ll find some sites that we think you’ll appreciate, just click the links over[...]……
Check this out…
[...] that is the end of this article. Here you’ll find some sites that we think you’ll appreciate, just click the links over[...]……
You should check this out…
I saw this really good post today….
You should check this out…
I saw this really good post today….
Blogs ou should be reading…
[...]Here is a Great Blog You Might Find Interesting that we Encourage You[...]……
Recommeneded website…
below you’ll find the link to some sites that we think you should visit…
Hello…
I conceive this web site has some rattling superb information for everyone :D. “Years wrinkle the skin, but to give up enthusiasm wrinkles the soul.” by Samuel Ullman….
Cool sites…
[...]we came across a cool site that you might enjoy. Take a look if you want[...]……
Links…
[...]Sites of interest we have a link to[...]……
Recommended websites…
[...] Have you ever reflect on which place to go to for just about any weekend and end up going nowhere but thinking you had [...]…
Hi…
I like this web blog it’s a master piece! Glad I noticed this on google….
Nice …
I like that news. Tkank you….
Great website…
Here are some of the sites we recommend for our visitors…
Check this out…
Here are some of the sites we recommend for our visitors…
Check this out…
Here are some of the sites we recommend for our visitors…
Website worth visiting…
below you’ll find the link to some sites that we think you should visit…
Wow!…
A very spectacular post. …
Recommeneded website…
below you’ll find the link to some sites that we think you should visit…
Recommeneded website…
below you’ll find the link to some sites that we think you should visit…
Recent Blogroll Additions…
I saw this really good post today….
Recommeneded website…
below you’ll find the link to some sites that we think you should visit…