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What Do You Really Need For A Balanced Diet

Lets have a look at the important foods.......


				Vegetables & Fruit How much? 5 portions a day is recommended,However if you get 2 or 3 its better than none What do they provide? Vitamin C - For healthy skin Carotenies - For healthy growth Folates - For health blood Carbohydrates - For energy Tips: -Try chopping fruit up into a nice snack for that 11am hunger, -Add salad to your favourite dish -Try Adding veg to casserole or curry -Vary the types of fruit and veg you eat
	Carbohydrates How much? - If possible, part of every meal What do they provide? Fibre - Keeps the gut healthy Calcium - for healthy bones Iron - Healthy blood Vitamin B - To give us energy Tips: -Eat whole grain varieties of rice and bread -Try low fat oven chips -Grill meat instead of frying it
			Water How much? 1.5 - 2 litres of fluid a day of which some can come from food Examples Squash Fruit juice Tea & Coffee

	Milk and Dairy How Much? - 3 Servings a day, for example, 200ml glass of milk, a pot of yogurt or 30g of cheese What do they provide? Calcium - For healthy bones Zinc - For body repairs Protein - For growth & repair Vitamin B12 - For healthy blood and nerves Vitamin A - Good for your eyesight Tip: Try the low fat versions of milk, yogurt and cheese
					Meat, Fish, Eggs & Beans How Much? - Moderate amounts, for fish its twice a week What do they provide? Protein - For growth Iron - For healthy blood cells Vitamin B12 - For healthy blood and nerves Vitamin D - For healthy bones Zinc - For body repairs Omega3 - Fatty acid from fish may help protect against heart dieses. Tips: -Try extra lean meats or cut off the fat -Try grilling meat instead of frying -Try oily fish (tuna) once a week

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