The other carbohydrate is sugar. Sugar is a quick realise of energy and can be found in cakes, sweets, fizzy drinks, jams and honey. Carbohydrates make up 60% of a balanced diet. You should aim to base all meals on good size serving from this group, choosing wholegrain types when you can.
Fats
Small amount of fat is essential in our diets as it gives us energy but the majority of us eat far too much and should try to cut down.
There are 2 main types of fat.
1. Unsaturated fats (which includes polyunsaturated and monosaturated fats) - In moderation these can help lower cholesteal and help maintain a healthy heart. Good sources of these fats are found in vegetable oils like sunflower, Soya or corn, oily fish like mackerel, sardines and pilchards, olive oils, margarines (labelled high in polyunsaturated) and avocado pears.
2. Saturated fats - A diet high in these types of fat will increase your cholesterol levels and also increase the risk of heart disease. These fats are found in high quantities in meat, dairy products like full-fat milk, cheese, and butter, pies, cakes, chocolate and biscuits.
As well as cutting down on fat intake you should try to eat foods containing unsaturated fats instead of saturated fats. You can cut down on your fat intake by reducing the amount of butter and margarine that you use and by avoiding biscuits, cakes and sweets. Try not to fry food, instead bake, grill, poach or microwave. Cut any visible fats off meats before cooking, and remove the skin from chicken and other poultry before cooking. Fats make up 20% of a balanced diet.
Protein
Protein is essential for growth, repair and the healing of the body. Protein may be found in meats and poultry, fish, eggs, nuts, beans and lentils. You should aim to have two to three portions a day from this group, choosing low-fat when possible. Proteins make up 20% of a balanced diet.
Fibre
Fibre helps to keep our bowels working regularly and keeps the large intestine healthy. It also provides us with some nutrients too.
Fibre can be found in breakfast cereals, wholemeal or granary bread, fruit and vegetables, wholegrain rice, pasta, potatoes (especially if you eat the skins), beans, pulses and lentils
Minerals
Minerals are substances required by the body for a variety of functions. We need some minerals in larger amounts than others. These include calcium, magnesium, potassium, sodium and phosphorus. Others minerals such as iron, zinc, iodine, fluoride and selenium are also required but only in small amounts. Calcium is the main mineral needed for the growth, protection and strength of bones and teeth. Calcium is found in dairy products, green leafy vegetables, canned salmon and brown bread. Magnesium is present in all tissues including bone tissue. Magnesium is needed for bone, protein and fatty acid formation, making new cells, activating B vitamins, relaxing muscles and clotting blood. Magnesium is found in green leafy vegetables, wholegrain cereals, brown rice and nuts. Potassium is a major mineral and is essential for the function of cells, including nerve cells. Potassium also helps with the proper function of the heart and kidneys. Potassium is present in bananas, grapes, beans, prunes, raisins, milk and vegetables. Selenium promotes normal growth and development and is needed for proper immune function. Selenium can be found in cereals, Brazil nuts, fish, red meats, eggs and cheese Zinc is essential for growth and to maintain fertility. Zinc may be found in dairy products, meat, fish, wholegrain cereals and pulses. Zinc can be supportive in the treatment of acne, athlete’s foot, brittle nails, the common cold and minor injuries.
Vitamins
Vitamins are essential for maintaining good health as they regulate chemical reactions and processes in the body. They protect the body and enable growth and maintenance of bones, teeth, skin, and glands. They also help with the digestion as well as resistance to bacteria and disease. Vitamin C helps absorb iron, protects against infection and keeps blood vessels healthy. Vitamin C can be found in citrus fruits and juices, green vegetables, potatoes, frozen peas and tomatoes. Vitamin D works with calcium to help prevent bones from thinning. Good sources of vitamin D include oily fish (herrings, mackerel, tinned sardines and pilchards) egg yolks, some margarine and fortified breakfast cereals. Vitamin E is a fat-soluble nutrient. It reduces the risk of health problems from cancer to heart disease. Vitamin E also plays a crucial role in promoting overall health and immunity by protecting cell membranes. Vitamin E may be found in green leafy vegetables, wheat germ (bread and cereals), nuts, egg yolks and vegetable oils.
Water
Water is the most essential nutrient because humans can last weeks without food but only 4-5 days without water. Two thirds of our body weight is water. Water helps to regulate the body temperature. It also helps the body to digest food once eaten. You should aim to drink two litres of water everyday.
