A healthy diet is a balanced diet. You don't need a special crash or weight loss diet to lose or maintain a natural, ideal body weight. Just find a daily balance that is right for you. For the less mobile, who find it difficult to get out shopping, why not try Wiltshire Farm Foods. They deliver freshly frozen, nutritious meals to your door, as and when you want.

 

Guide to a Daily Balance

    • Fruit & Vegetables - 5 A Day
    • Carbohydrates - 5 - 11 Portions
    • Dairy - 2 - 3 Portions
    • Protein - 2 - 3 Portions
    • Fats & Oils - 0 - 3 Portions
    • High Fat/High Sugar - 0 - 2 Portions

Fruit & Vegetables

Eat a variety of fruit and vegetables. Remember your '5 a Day'. As a rough guide to a portion use:

  • 2 tablespoons of cooked vegetables
  • 1 piece of fruit
  • 1 tablespoon of dried fruit

Carbohydrates

Bread, pasta, potatoes and cereal fall into this group. Choose wholefood, wholegrain varieties if possible. A portion is:

  • 1 slice of bread
  • 2oz of pasta
  • 1 medium potato
  • 1 tablespoon of cereal

Dairy

Cheese, milk and yogurt - choose low fat varieties if possible. A portion is:

  • 40g hard cheese
  • 200ml milk
  • 125g pot yogurt

To stay healthy we should all keep an eye on how much salt, fat and sugar we eat. Regularly eating more than the GDA can lead to health problems such as high blood pressure, heart disease and obesity.

Guideline Daily Amounts

Official Government Figures for average adults

Nutrient

Calories

Sugar

Fat

Saturates

Salt

GDA

2000(kcal)

90g

70g

20g

6g

GDA = Guideline Daily Amount:

Guideline Daily Amounts (GDAs) are the typical daily nutritional figures for adults.  Use these to help you understand how well you are eating each day compared to the recommended levels for a healthy diet.  If you are very active you will need more energy and nutrients; if you are inactive or trying to lose weight you will need less.

GI = Glycaemic Index:

GI ratings indicate how foods affect blood sugar.  Using glucose as a measure (GI 100), foods are rated accordingly.  Wholegrain foods, protein, fruit and vegetables are low GI (around 55 or below) and therefore release energy slowly, keeping you full for longer.

High GI foods (GI 70 and above) include white bread, potatoes and cakes.  These are quick-fix foods, and should therefore be eaten in moderation.  However, the high GI rating of these foods can be reduced when digesting by combining them with GI foods such as protein and vegetables.