What Is Healthy Eating

by Marius Bezuidenhout

Healthy eating is eating the right amount and range of foods, and not about whether you succumb to fish and chips or a slice of chocolate cake once in a while. You don't have an unhealthy diet if you eat fried chips, chocolate cake or take a ways once in a while - But you do have an unhealthy diet if you eat these items and others like them all the time. If you can't remember when you last ate fruit of some nice veggies (not including those that are in you sweet and sour take a way!) You really are on an unhealthy diet and are doing nothing but harm to your body, putting yourself at risk of heart attacks and strokes.

The 3 main food groups are carbohydrate, fat and protein. These have different functions in the body.

Carbohydrate Carbohydrate is the body's favourite fuel. Carbohydrate should make up about 50% of your daily intake. There are two main types of carbohydrate - complex and simple. Complex carbohydrates contain starch and fibre. Simple carbohydrates contain sugars.

We should get most of our carbohydrate from the complex carbohydrates. These include starchy foods such as bread, potatoes, pasta and rice. Complex carbohydrate foods tend to be bulky, so eating them makes a satisfying meal. They can also be rich in nutrients and, and low in calories relative to their weight. Each gram provides around four calories. Choose wholegrain varieties whenever possible as these also contain more fibre.

Most people would benefit from eating a higher proportion of starchy carbohydrate in their daily diet. This tends to result in a diet that is lower in fat, and higher in dietary fibre.

Eating at least five portions of fruit and vegetables each day is also highly recommended. There is good evidence that fruit and vegetables cut the risk of disease, including some cancers and heart disease.

Foods high in refined sugar such as table sugar, sugary drinks and confectionery provide plenty of bad calories, meaning that apart from the energy the sugar provides, there is often very little nutritional value. Sugar also contributes to tooth decay.

Fat Fat is the most energy-dense nutrient, providing around nine calories of energy in each gram. Fat also provides fatty acids which are needed for many vital functions in the body.

Fat is essential, in small quantities for good health but it should represent no more than 1 third of daily intake.

Eating a lot of saturated fat is unhealthy. It increases the risk of heart attack and stroke and, because it is so rich in calories, makes it much easier to become overweight. Most of us should aim to reduce the proportion of saturated fats in our diet.

Saturated fats are solid at room temperature, and come from meat and dairy products. A high intake of saturated fat increases the risk of heart attacks and storkes. You should aim to consume no more than 10% of your total energy from saturated fats. Cutting the fat off meat and eating lower-fat versions of dairy foods can help to achieve this.

Unsaturated fats come mainly from vegetable and fish sources. They tend to be liquid at room temperature. There are 2 types of unsaturated fats - monounsaturates and polyunsaturates. They are healthier than saturated fats; it makes sense to substitute some of the saturated fats in your diet with unsaturated fats - replacing meat with fish for example.

Most people should increase their intake of omega 3 fatty acids or ‘good fats'. This type of fatty acid helps to protect us against heart disease. Eating a portion of oily fish (e.g. sardines, mackerel or salmon) every week is a good way to meet your omega 3 dietary requirements.

Cholesterol is another type of fat, which is mostly made by the body in the liver. High levels of cholesterol in the blood increase the risk of heart disease. Certain foods are high in cholesterol, including eggs. However, dietary cholesterol does not supply much to blood cholesterol in most people. It is important to reduce saturated fats as these contribute to blood cholesterol too.

Protein Protein supplies approximately four calories per gram, but this energy is more slowly released than from carbohydrate. Protein should be around 15% of our daily calorie intake.

We primarily use protein to build and repair our body tissues. All animal and plant foods contain some protein. Protein provided by animal foods is closest to the proteins required by the body. However, a balanced vegetarian diet also provides sufficient protein.

Most people in the UK eat a sensible amount and don't need to alter their protein intake. However, it makes sense to ensure that the protein foods you choose are low in fat. For instance, instead of high fat chicken nuggets, try lean pieces of chicken.

More information on Carbohydrates, Fats and Proteins

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