Healthy eating - a simple guide
 
Are you confused by all the conflicting information on healthy eating in the media these days? A week doesn't seem to go by without some new report on what we all should or shouldn't be eating. Nutrition is a new science, and although there is plenty of research going on into some aspects of nutrition and health, the guidance for healthy eating is based on sound science and common sense.  Here are the three simple steps to eating healthily:
 
 
 
Step 3: Getting the balance right between the amount and types of foods you eat and the amount of activity you do to maintain a healthy weight
 
Step 1: Eating more of these foods
 
It's impossible to classify foods by whether they are good for you or bad for you, as none of us could survive on one particular food or even one food group alone - the human body is designed to get the nutrients it needs from a varied diet.  
 
However, some foods are high in nutrients that are protective to our health, and most of us don't eat them often enough - these are:
 
  • fruit and vegetables - aim to eat some 5 times a day - at each meal, and as snacks

  • fish - aim to eat twice a week, choosing oily fish at least once a week.  This is because they are a good source of omega 3 fats.  Other goods sources of these healthy fats are rapeseed oil, olive or omega 3 rich spreads, omega 3 enriched eggs, omega 3 enriched milk, nuts and seeds.

  • wholegrains - beans, lentils, wholegrain cereals, wholegrain bread, wholegrain rice and pasta

  • milk and dairy foods - aim to eat twice a day
 
Step 2: Eating less of these foods
 
Healthy eating is all about balance - having 'a little of what you fancy' is not a problem, but the following is a list of foods that contain nutrients that when eaten too regularly are not good for our health, so most of us need to eat them less often
 
  • fats that come from animals such as lard, butter, dripping

  • fatty cuts of meat and fatty sausages

  • biscuits, chocolate, crisps, pastries and cakes

  • deep fried foods such as chips
 
Step 3: Maintaining a healthy weight
 
  • Eat regular meals - breakfast, lunch and dinner, plus healthy snacks

  • Eat starchy carbohydrates at each meal – potatoes, bread, pasta, rice, etc.  Watch your portion sizes if you are putting on too much weight.

  • Eat protein foods at each meal – meat, fish, eggs, cheese, beans or lentils, soya or Quorn.  Choose low fat versions unless you are not gaining weight fast enough.

  • Fill up on plenty of nutritious fruit and vegetables
  • Cut down on fatty foods, such as fried foods, chips, snack foods, crisps and full-fat spreads.

  • Cut down on sugary foods, such as sugary drinks, sweets and puddings

  • Being as active as you can
These three steps are in line with guidance from the major authorities in health in the UK and worldwide - and following a healthy diet can have huge effects on your health - protecting against cancers and heart disease, as well as helping you to feel and look good.  There's no need to cut out the carbs, go gluten free, detox, or fill up on the vitamin pills.  This guidance applies for most people, but not children under five-years-old, pregnant women, and people with some different illnesses.
 
Page first published: March 7th 2008.