Know your food types

Fruit and vegetables are a good source of vitamins, minerals and fibre. They are also usually low in fat and calories. Fruit and vegetables should make up about a third of the food we eat every day. You should aim to eat at least 5 portions a day.

These are all examples of 1 portion:

• 1 apple or banana, or 1 slice of melon
• 2 small fruits – such as kiwi fruits or plums
• a handful of berries – for example, strawberries, blackberries or blueberries
• a small can of tinned pineapple in juice, or a few slices of fresh pineapple
• 1 small vegetable – such as a courgette or a pepper
• 3 heaped tablespoons of vegetables – such as diced carrots, shredded cabbage or peas
• a cereal-sized bowl of mixed salad
• 7 cherry tomatoes
• 2 broccoli florets
• 1 small glass (150ml) of unsweetened fruit or vegetable juice (this only counts once a day)
• 3 heaped tablespoons of beans or lentils (this only counts once a day).

Different types and colours of fruit and vegetables contain different nutrients. Try to have a wide variety.

Potatoes are not part of the fruit and vegetables group. They do not count towards your 5 a day.

Eating the recommended amount of fruit and vegetables may lower the risk of heart disease. It may also reduce the risk of developing some types of cancer, such as cancers of the mouth, throat and lung.

• Have a mixed salad as a starter or as a side dish with your main meal.
• Eat smaller portions of starchy foods (carbohydrates) and replace with larger servings of vegetables and salad.
• If you need a snack between meals, choose fresh fruit or vegetables.
• Frozen vegetables and tinned fruit in juice (not syrup) are just as healthy as fresh ones and can be cheaper.
• Use vegetables in dishes such as soups, stews and pasta.

The main role of fibre (roughage) is to keep the digestive system and bowels healthy, and prevent constipation. Fibre is the part of cereals, fruit and vegetables that is not digested and passes down into the gut.

Many studies show that foods high in fibre may reduce the risk of bowel cancer. Most people do not eat enough foods that are high in fibre.

Starchy food can be a good source of fibre. Increasing the amount of fibre in your diet can help you feel full more quickly and for longer. This means you are less likely to eat too much.

Try to eat:

• wholemeal, seeded or granary breads, and wholemeal chapatis and pittas
• wholegrain (high-fibre) cereals and pasta
• brown rice
• yams and potatoes with their skins on
• peas, beans, lentils, grains, oats and seeds
• fruit and vegetables with the skins on.

The fibre in foods such as oats, beans and lentils may help reduce the amount of cholesterol in the blood.

Having some fat in our diet helps us to absorb vitamins A, D, E and K. Foods that are high in fat are also high in energy (calories). Eating a lot of fat, or the wrong type of fat, can make you gain weight or develop other health problems.

There are two types of fat:

• Saturated fats
  Saturated fats are found mainly in meat, pies, sausages, butter, cheese, ghee, coconut oil, cakes and biscuits.
• Unsaturated fats
  Unsaturated fats are found mainly in vegetable-based cooking oils and spreads, nuts, avocado, seeds and oily fish such as salmon, sardines and mackerel.

It is important to try to eat less fat, and to choose foods that contain unsaturated fats instead of saturated fats. Unsaturated fats are still high-energy (high-calorie) foods.

Even foods labelled as ‘reduced fat’ or ‘low fat’ can still be high in calories. It is a good idea to choose reduced-fat options, but only have small amounts.

• When you are shopping, check the labels for unsaturated and saturated fat. Choose lower-fat options.
• Eat skinless fish and chicken rather than red meat. If you do eat red meat choose lean cuts and trim off the fat.
• Eat less fried food. Bake, grill, steam or poach food instead.
• Choose lower-fat dairy products when you can.
• Add vegetables and beans to stews and curries, and use less meat. Or try more vegetarian recipes.
• Avoid fatty takeaway food, or reduce the number you eat. This includes burgers, curries and kebabs.
• Avoid snacks that are high in fat, such as pastries, crisps and biscuits.

Too much salt in your diet can lead to high blood pressure. This can cause heart disease and strokes. A diet that is high in salt can also increase the risk of developing stomach cancer.

Try not to have more than 6g of salt (1 teaspoonful) a day. It is not just the salt you add to your food that counts. Some foods already contain high levels of salt. These include:

• many cured or processed foods – such as sausages, cured ham or bacon, and cheese
• tinned foods
• ready meals.

Low-salt alternatives are not recommended as they can be high in potassium. Try to gradually reduce your salt intake instead.

It is important to check the label for the salt content when choosing food.

• Choose bread, cereal or ready meals with lower amounts of salt. Frozen ready meals usually have less salt than chilled ones.
• Choose tinned vegetables and tuna that are in spring water rather than salted water or brine.
• Add herbs, spices or black pepper to pasta dishes, vegetables and meat instead of salt.
• Marinate meat and fish before cooking to give them more flavour.
• Swap high-salt snacks, like crisps, for fruit or a yoghurt.

Alcohol is high in calories and can cause weight gain. It is also linked with an increased risk of some cancers. Following the recommended drinking guidelines is good for your health and weight.

NHS guidelines suggest that both men and women should:

• not regularly drink more than 14 units of alcohol in a week
• spread the alcohol units they drink in a week over 3 or more days
• try to have several alcohol-free days every week.

Drinkaware has more information about alcohol and drinking guidelines – visit drinkaware.co.uk

• Have a shandy instead of a beer – this is beer mixed with low-calorie (diet) lemonade.
• Add low-calorie or calorie-free mixers to spirits or white wine.
• Have a low-calorie, non-alcoholic drink between each alcoholic drink.
• Have a glass of water with each alcoholic drink.
• Try alcohol-free beer, wine or cider. These can often be low in calories too.