A balanced diet【DOC精选】.docVIP

A balanced diet No single kind of food contains all the nutrients and fibre you need, so its important to eat a range of foods. Eating the right balance from the main food groups will ensure that your body gets all it needs to stay healthy. There are five main food groups: starchy foods fruit and vegetables dairy foods meat, fish and other non-dairy sources of protein (such as beans) fats and sugar Starchy foods Most of the carbohydrate in your diet should come from starchy foods (complex carbohydrates). These include bread, cereals, potatoes, pasta or rice. Starchy foods tend to be bulky, so they fill you up. Wholegrain varieties can be particularly rich in nutrients and fibre, and therefore they should be preferred to white choices. Fruit and vegetables Fruit and vegetables are good sources of many nutrients, in particular vitamins, minerals and fibre. You should aim to eat at least five portions of fruit and vegetables each day. There is good evidence that fruit and vegetables cut the risk of disease, including some cancers and heart disease. Dairy foods Milk and dairy products such as cheese and yogurt are important sources of calcium, protein and vitamins. Choose lower-fat options such as semi-skimmed or skimmed milk, low-fat yogurts and cheeses (such as Edam). However, children under the age of two need the full-fat versions to help them grow. Some dairy foods, such as butter and cream, should be eaten in much smaller amounts because of their high fat content (particularly saturated fats which have been linked to a higher risk of certain diseases). You should regard these foods as members of the fats and sugar food group rather than the dairy foods group. Non-dairy proteins Red meat, poultry, fish (fresh, frozen or tinned), beans and pulses, eggs and nuts are all important non-dairy sources of protein. When preparing meat and poultry, cut off any extra fat and skin and dont add butter or oil when cooking it (or only use small amounts); consider grilling,