Advising Gwen on healthy eating and designing a diet.

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Maintaining a healthy balance diet:

The two keys to a  are for Gwen is:

Eating the right amount of food for how active she are, and eating a range of foods – this is what balanced means

The range of foods in your diet should include:

Plenty of fruit and vegetables plenty of bread, rice, potatoes, pasta and other starchy foods (choosing wholegrain varieties when possible)some milk and dairy foods some meat, fish, eggs, beans and other non-dairy sources of protein just a small amount of foods high in fat and sugar

Fibre

Fibre is only found in foods that come from plants. You won't find any fibre in other types of food, such as meat, fish, or dairy products. Good sources of fibre include: fruit, vegetables, wholegrain rice, wholegrain pasta, whole meal bread, wholegrain breakfast cereals, seeds, nuts, lentils, beans, and oats.

Vitamins and minerals

Vitamins and minerals are essential nutrients that your body needs in small amounts to work properly. For example:

  • iron has several important roles in your body, such as making red blood cells
  • calcium builds strong bones and teeth
  • vitamin C also has several important roles, such as keeping cells healthy

Trace elements are found in small amounts in a variety of foods such as meat, fish, cereals, milk and dairy foods, vegetables and nuts.

Vitamin A: good for your eyes.

Vitamin B: about 12 different chemicals.

Vitamin C: needed for your body to repair itself.

Vitamin D: can be made in your skin, needed for absorption of Calcium

Vitamin E: reproduction

Starch and carbohydrates

Starchy foods are our main source of carbohydrate, and play an important role in a healthy diet.

High starchy foods diet could increase your risk of heart disease. Low-carb diets could also restrict the amount of fruit, vegetables and fibre you eat, so try to ensure starchy foods make up about a third of your diet.

Starchy foods such as potatoes, bread, cereals, rice, pasta should make up about a third of the food you eat. Where you can, choose wholegrain varieties.

Starch is the most common form of carbohydrate in our diet. We should eat some starchy foods every day as part of a healthy balanced diet.

Protein

Gwen needs mixture of protein to get the right mixture of amino acids, which are used to build and repair the body’s cells. Protein food consist of beans, nuts, meat, poultry, fish, eggs, cheese, milk, ice cream, yogurt, etc

We all need some fat in our diet. But eating too much fat makes us more likely to become overweight. What’s more, too much of a particular kind of fat – saturated fat – can raise our cholesterol, which increases the risk of heart disease. That’s why it’s important to cut down on fat, and choose foods that contain unsaturated fat. 

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Fat

We all need some fat in our diet. But eating too much fat makes us more likely to become overweight. What’s more, too much of a particular kind of fat – saturated fat – can raise our cholesterol, which increases the risk of heart disease. That’s why it’s important to cut down on fat, and choose foods that contain unsaturated fat.  Fats are used as a source of energy: they are also stored beneath the skin helping to insulate us against the cold.

Saturated fat

Eating a diet that is high in saturated fat can raise the level of cholesterol ...

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