Balance of Good Health
A “portion” is, for example, a slice of bread, an apple,
a glass of milk or two tablespoons of baked beans, but remember – it’s
the balance that matters so if you have a big appetite, increase the
amount you eat in all categories, not just the fatty and sugary foods.
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Fruit and Vegetables
5 portions a day
Fresh, frozen, juiced, tinned or dried fruit and vegetables are particularly
good sources of vitamins, minerals and fibre.
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Bread, other Cereals and Potatoes
5 portions a day
Base most of your meals on these starchy foods. Use wholemeal or wholegrain
versions as much as possible and avoid adding lots of fat. These foods
give us carbohydrates for energy, fibre, protein and some vitamins and
minerals.
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High Protein Foods
2-3 portions a day
Include a variety of pulses (for example beans, lentils, peas and chick
peas), nuts, seeds, eggs, soya, mycoprotein (Quorn) or wheat proteins to
give you plenty of protein, minerals and vitamins.
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Milk and Dairy Products
2-3 portions a day
Good sources of calcium, protein and some vitamins. If you are avoiding
dairy foods, choose fortified soya, rice or oat drinks or make sure that
you eat other foods that are high in calcium.
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Fatty and Sugary Foods
0-3 portions a day
Although we need to eat some fat, we all need to eat these foods sparingly
and try low fat alternatives.
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33% of the UK population only eat meat occasionally.
Gallup Poll for Realeat, August 2001
5% of the UK population is vegetarian
National Diet and Nutrition Survey 2001
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