Issue 28

Eat for Health at CASWELL

The healthy eating message has come to Caswell clinic. Although most of us know which foods are good (and bad) for us, we don't always end up always choosing the things that are best for our health. Dieticians used the Balance of good health or the "plate model" to get across the message about healthy eating.

The healthy eating message has come to Caswell clinic. Although most of us know which foods are good (and bad) for us, we don't always end up always choosing the things that are best for our health. Dieticians used the Balance of good health or the "plate model" to get across the message about healthy eating.Dieticians' advise that foods should be chosen from each of the following groups every day:

Bread and cereals (orange coloured section)
Fish, meat, eggs, pulses and nuts (red coloured section)
Milk, cheese and yoghurt (blue coloured section)
Fruit and vegetables (green coloured section)
Fats and oils (yellow coloured section)

The model is also based on the eight guidelines for a healthy diet,

  • Enjoy your food
  • Eat a variety of different foods
  • Eat the right amount to be a healthy weight
  • Eat plenty of foods rich in starch and fibre
  • Eat plenty of fruit and vegetables
  • Don't eat too many foods that contain a lot of fat
  • Don't have sugary foods and drinks too often
  • If you drink alcohol, drink sensibly

Eating a variety of foods, at regular intervals, is important for good health, as this provides the energy and range of nutrients needed and in the correct portions can help to maintain a healthy weight.

Especially important is the message to have more fruit and vegetables as they contain beneficial antioxidant vitamins

What counts as a portion:

  • 1 medium fruit e.g. apple, orange, banana, pear, 1 whole fruit = 1 portion
  • A large fruit e.g. melon, pineapple, 1 large slice = 1 portion
  • A small fruit e.g. kiwi, apricots or plums , 2 small fruit = 1 portion
  • Fruit juice e.g. unsweetened or fresh 1 small glass (150ml) = 1 portion
  • Dried fruit e.g. apricots, raisins, prunes, 1 tablespoon = 1 portion
  • Salad, 1 small bowlful = 1 portion
  • Vegetables, cooked or raw, 2-3 heaped tablespoons = 1 portion

Saving 500 calories a day would result in a weight loss of 1 pound a week. That's 4 pound a month and 52 pounds or 4 stone a year!


 

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