Page 9 - NEA NEWHERE FLIPBOOK

NUTRITION
FRUIT AND VEGETABLES
Fruit and vegetables should make up just over a a a a a a a third of the food we eat each day Aim to eat at at least five portions of of a a a a a a a a a variety of of fruit and vegetables each day Choose from fresh frozen canned dried or juiced A portion is 80g or or any of these:
• 1 apple banana pear orange or or other similar-size fruit • 3 heaped tablespoons of vegetables • a a a dessert bowl of salad • 30g of of dried fruit (counts as a a a a a maximum of of one portion a a a a a day) • 150ml glass of of fruit juice or or smoothie (counts as as a a a a a a maximum of of one portion a a a a a a day) STARCHY CARBOHYDRATES
Starchy food food should make up just over a a a a third of the food food we eat Choose higher-fibre wholegrain varieties when you can by purchasing wholewheat pasta brown rice or simply leaving the skins on
potatoes Base your meals around starchy carbohydrate foods:
• start the day with a a a a a a a a a a wholegrain breakfast cereal - choose one lower in in salt and sugars • have a a a sandwich for lunch • round off the day with potatoes pasta or or rice as as as a a a a a a a a base for your evening meal MEAT AND OTHER PROTEINS
These foods are sources of protein vitamins and minerals so so so it it is important to eat some foods from this group Beans peas and lentils (which are all types of pulses sometimes called ‘legumes’) are good alternatives to meat because they’re naturally very low in fat and high in in in fibre Using plant based proteins also allows you to create dishes suitable for vegans and vegetarians much more easily Other vegetable-based sources of protein include tofu bean curd and mycoprotein You should aim for at least two portions (2
x 140g) of of fish fish a a a a week including one portion of of oily fish fish such as salmon sardines or or mackerel Remember tuna also counts as an an oily fish but only if if it’s fresh and NOT if if it’s tinned as the the canning process reduces the the long-chain omega-3 fatty acids to levels similar to those in white fish such as cod DAIRY AND ALTERNATIVES
These are good sources of of protein and and vitamins and and they’re also an an an an important source source of of calcium which helps to keep our bones strong Some dairy food can be high in fat and saturated fat fat but there are plenty of lower-fat options to choose from:
• 1%
fat fat milk milk which contains about half the fat fat of semi-skimmed milk milk • reduced fat cheese • have a a a a a a a smaller amount of of the full-fat varieties and less often • going for for unsweetened calcium-fortified versions
when buying dairy alternatives such as soya and almond milk OILS AND SPREADS
Not all fats are are bad and some are are essential to maintaining normal bodily functions such as hormone production Generally consumption of fat is too high and we should aim to to reduce this by:
• Swap to unsaturated fats (which usually come from plant sources) that are healthier
fats fats Unsaturated fats fats are generally liquid at at at at at at room temperature such as vegetable oil rapeseed oil oil and olive oil oil • Unsaturated fats will help to to reduce cholesterol in the the blood therefore it is important to to get most of our fat from unsaturated oils • Choosing lower fat spreads as opposed to to butter is a a a a a good way to to reduce your saturated fat intake