Nutritional Advice

Trying to understand the components of a healthy diet these days is not an easy task! We are constantly bombarded with different and often conflicting information about food and diet from the media, books and websites. Its only natural that we are left a bit dazed and confused…

Successive Governments have been aware of these problems and through the department of health have constructed a model – The Food Pyramid.

This model attempts to provide basic guidelines for a healthy diet. This model has been drawn form worldwide research and is aimed at the general population, not specifically to various individual needs. Having said this it is still a useful guide.

Bread, Cereals and Potatoes (6-11 servings)

This group represents about a third of all food eaten in a day. These foods will provide energy, vitamins, minerals and fibre. If no sugar has been added then these foods low in fat and calories. Foods included in this group are:

• Pasta; Rice; Cereals; Potatoes; Yams; Sweet Potatoes

Fruit and Vegetables (5-9 servings)

These provide vitamins, minerals and fibre. We should try to eat five portions a day, either at meals or as a snack. Try to have a wide variety of these to achieve the best potential for nutrients. The list is endless so here are some good options:

• Peppers; Carrots; Broccoli; Tomatoes; Citrus Fruits; Bananas; Avocados; Blueberries

Milk and Dairy Foods (2-3 servings)

Milk and dairy products are particularly rich in calcium necessary for strong bones and teeth.

• Cheese; Milk (semi skimmed and skimmed options); Low Fat Yoghurts

Meat and Fish alternatives (2-3 servings)

This group represents the main source of protein within the diet. They also contain vitamins and minerals. Fattier meats should be limited.

• Lean Meat; Poultry; Fish; Beans; Chick Peas; Lentils

Fats and Sugars (use sparingly)

This food group not essential to a healthy diet (except for essential fatty acids). Foods to limit form this group:

• Cakes and pastries; Biscuits; Sweets; Chocolates; Fizzy Drinks

Foods to include:

• Oily Fish; Vegetable oils

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