Healthy Eating Ideas
Healthy Food Choices
Allow your body to be as healthy as
possible by giving yourself optimum
nutrients from your diet. If you look after
your body it won’t let you down! Choose from
the following healthy foods to give yourself
a balanced, nutritious diet.
Protein
- Skinless chicken or turkey.
Turkey mince can often be used in
place of beef mince.
- Salmon; fresh tuna; mackerel;
herring; cod; haddock; plaice;
swordfish; trout.
- Free-range eggs; low fat cottage
cheese; goat’s cheese; low fat live
bio-yoghurt; skimmed organic milk.
- Seeds (e.g. pumpkin, sesame,
sunflower); unsalted nuts; pulses
(e.g. chickpeas, lentils, kidney
beans); tofu.
Carbohydrates
- Wholemeal or rye bread
- Wholegrain brown rice or Basmati
brown rice
- Wholewheat pasta or noodles
- Oatcakes
- Oatmeal or oat flakes
- Barley flakes
- Bran flakes
- Millet
- Any wholegrain carbohydrate is a
rich source of fibre
Fats
Use Extra Virgin olive oil on salads,
with lemon and herbs if preferred.
Avoid saturated fats, found in dairy
products and red meats, and trans-fats
(also known as hydrogenated fats) found
in processed ready meals, fried foods
and some bakery products.
Fruits and vegetables
All fruits and vegetables are
healthy. However, the following should
be eaten in moderation due to their high
natural sugar content:
bananas; figs; prunes and dried fruits
aubergines; parsnips; peas; potatoes
including sweet potatoes
Drinks
1 ½ to 2 litres of water a day (more if
it is hot or you are exercising);
vegetable juices; fruit juices; smoothies
Healthy Food Swaps
Cooked breakfast.
- Fat-free poached egg in place of
fried egg
- Grilled bacon and tomatoes
instead of fried
- Low fat Quorn sausages have up
to 75% less fat than normal sausages
- Mist mushrooms with spray olive
oil to prevent drying out, but
avoiding excess absorption of fat
- Toasted wholemeal bread in place
of fried bread
Roast Sunday lunch.
- Remove calorific skin from
chicken
- Roast potatoes in their skins to
reduce fat absorption and retain
nutrients
- Replace some roast potatoes with
roasted butternut squash to increase
vitamins and minerals
- Add an extra vegetable to your
meal to increase fibre
- Make sure all the vegetables are
different colours to obtain a broad
selection of phytonutrients
|
 |
|
