Think of your body as a car - it needs fuel (food and drink) to go!
If you put in the wrong fuel, you (and your car) won't perform as well as if you put the right fuel in, so it's important to think about that 'fuel'.
What we eat, affects our health, how we look, and how we feel, so what should we be eating?
Check out the Balance of Good Health plate
It recommends that we eat the following:
|
Types of food
|
How much per day
|
Fruit & Vegetables
|
At least 5 portions |
| Breads, cereals & potatoes |
At least 1 portion
|
| Meat, fish & poultry |
2 servings of poultry, fish or lean meat
|
| Foods containing fat & sugar |
Limit to 2 or 3 low fat portions
|
Milk & dairy products
|
Try to eat in smaller amounts & less often |
So what is a portion?
The following guide relates to fruit & vegetables of which we need to eat 5 portions per day:
1 piece of medium sized fruit like a pear or banana = 1 portion
2 small fruits like kiwis, mandarins or plums = 1 portion
1 cup very small fruit like grapes or strawberries = 1 portion
1 glass of fruit juice = 1 portion
2-3 tablespoons of vegetables = 1 portion
1 dessert bowl of salad = 1 portion
FIBRE: Having fibre in your diet is very important as foods rich in fibre can help lower cholesterol and may reduce the risk of heart disease. Fibre can also help you feel 'fuller' on fewer calories which may help manage your weight. Most of us don't eat enough fibre and should consider the foods that are good sources of fibre such as whole grains, dry beans, fruit and vegetables.
WATER: Is a vital part of our diet as every cell and organ in our body needs water to function. Our body cannot function without it and its important to drink enough water each day to replace the amount you lose through perspiration, urination and breathing. The general guideline is to drink eight 8oz glasses each day.
SALT: The body needs salt (sodium) to function properly. Too much may contribute to high blood pressure and other health problems, so talk to your healthcare professional about the level of sodium in your diet and whether you need to do something about it.
SUGAR: Sugar comes from a variety of sources in our diet. Foods that are high in added sugar often provide few or no nutrients. Eating sugary foods offers the body extra calories that we may not be able to use up. The resulting extra calories may lead to weight gain and related chronic conditions. In addition, extra sugar in the mouth can lead to cavities and more visits to your dentist.
Food for thought...here are some ideas about foods that help your brain with concentration:
| Top Brain Boosters |
*Porridge with sultanas: slow releasing energy at breakfast
*Extra lean grilled beef burgers: rich in concentration boosting iron
*Grilled salmon fishcakes: rich in omega-3 oils for making brain cells
*Boiled eggs: contain phospholipids for enhancing memory
*Bananas: bursting with potasssium needed for memory
*Water: being hydrated also helps |
Take a look at the
YOUNG PEOPLE's section for some tips on
Healthier Packed Lunches.
Also check out the Public Health Agency website at
http://www.enjoyhealthyeating.info/ This site is aimed at adults and includes nutrition information through the life stages. It also has information for parents on the nutrition needs of infants, childrens and adolescents. The site offers healthy eating recipes, frequently asked questions about nutrition and questionnaires to rate your own diet.
Eastern area health promotion communication resource and information service provide some 'virtual' resources. Click the link for healthy eating
http://www.eahealthpro.org/data/he.pdf