Healthy Eating

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Good health can be achieved by eating a balanced diet with a wide variety of food and drink in the right amounts.

Eating a balanced diet boosts the immune system, which means by eating well our body is better able to fight infections and fend off short-term illness. You can also reduce your risk of developing chronic diseases such as cancer, Type 2 diabetes, stroke and heart disease.

The Eatwell Guide shows how much of what we eat overall should come from each food group to achieve a healthy diet.

Fruit and veg

Aim to eat at least five portions of fruit and vegetables every day as these are a good source of vitamins, minerals and fibre. They can be fresh, frozen, canned, dried or juiced.

Carbohydrates

Higher fibre starchy foods like potatoes, bread, rice or pasta as they are a good source of energy. If possible, choose wholegrain or wholemeal varieties such as brown rice, wholewheat pasta, and brown bread.

Protein

Eggs, meat and fish are good sources of protein and contain many vitamins and minerals that will help repair and build muscle tissue. Nuts are high in fibre and protein and make a good snack.

Dairy

Milk and dairy foods, including cheese and yoghurt, are good sources of protein and contain calcium which helps to keep your bones healthy. Where possible go for lower fat and lower sugar options.

Fatty and sugary foods

Try to keep these limited in your diet.

Portion size

More detailed guidance regarding portion sizes is available in the links below:

Portion sizes | British Dietetic Association (BDA)

The Eatwell Guide (publishing.service.gov.uk)

Fatty and Sugary foods graph

Simple tips:

  1. Eat 5 a day of fruit and vegetables.
  2. Drink more water.
  3. Try cooking healthy recipes.
  4. Create a portion size that is right for you.
  5. Cut down on fried food.
  6. Cut down on salt and sugar.
  7. Cut down on saturated fats.
  8. Reduce alcohol and sugary drinks.
  9. Reduce the number of takeaways and fast food you consume.
  10. Get regular health checks to check cholesterol and blood pressure.

Useful links

Weight Management

If you are currently struggling with your weight and would like some more advice contact your GP to see what help is available.

How your GP can help you lose weight - NHS website

Alternatively, Shapeup4life is a service run locally across Hampshire to specifically tackle Obesity.

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