THE EATWELL GUIDE :
Almost every patient ask this question about what to eat and what to avoid.
The answer is simple,unless your doctor advice you to avoid certain food just eat healthy.
The Eatwell Guide shows how much of what we eat overall should come from each food group to achieve a healthy, balanced diet.
1-Eat at least five portions of a variety of fruit and vegetables a day.
Fruit and vegetables are a good source of vitamins, minerals and fibre.
2-Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates. Choose wholegrain where possible.
Starchy food should make up just over a third of the food we eat.
Starchy foods are a good source of energy and the main source of a range of nutrients in our diet.
3-Have some dairy.Milk, cheese, yoghurt are good sources of protein and some vitamins, and they're also an important source of calcium, which helps to keep our bones strong.
4-Eat some beans, pulses, fish, eggs, meat and other protein. Aim for at least two portions of fish every week – one of which should be oily, such as salmon or mackerel.
These foods are good sources of protein, vitamins and minerals.
5-Unsaturated fats are healthier fats and include vegetable, rapeseed, olive and sunflower oils.
6-Eat foods high in fat, salt and sugar less often and in small amounts
These foods include chocolate, cakes, biscuits, sugary soft drinks, butter, ghee and ice cream.
7-Drink plenty of fluids – the recommendation is 6-8 cups/glasses a day.
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