How to make healthy choices

Eating at least five portions of fruit and vegetables will help to keep your body healthy and ensure you get plenty of vital vitamins and minerals. They are also low in fat and high in fibre.

Fruit and vegetables give you energy, boost your immune system, help you go to the loo regularly and can even protect you from some cancers.

Try to eat as many different types of fruit and vegetables, too – there are literally hundreds to choose from, and loads of different way to cook and combine them.

A portion of fruit or vegetables is about a handful. You can also include salad and a small glass of fruit juice once a day.

Remember fresh, frozen, dried and tinned all count, and if you can’t manage five portions it’s important to try and have some each day.

Carbohydrates include bread, rice, pasta, wraps, pitta, chapattis, pancakes, cereals and potatoes.

These foods provide your body with energy, so having a starchy choice at each meal will boost your energy levels.

They are naturally low in fat, high in vitamins and minerals and, if you go for the wholegrain/brown varieties, full of fibre. But be careful that the cereal you pick is not full of sugar, that the pancake is not covered in chocolate sauce and ice cream, or that the pitta bread is not oozing with cheese.

Carbohydrates are not fatty – but what you put on them might be.

Milk, yoghurt and cheese all count towards your dairy intake. These foods are high in calcium, which is needed to keep your teeth and bones healthy. A portion would be 200ml of milk, 150g of yoghurt or 25g of cheese.

Protein is found in pork, beef, lamb, chicken, turkey, fish and eggs.

Don’t eat some of those meats? Vegetarian or vegan? No problem, you can still get all the protein you need from beans, lentils and other ‘pulses’ and from vegetarian options like soya mince or Quorn products.

Protein is needed for growth, development and repairing your body – so it’s vital to keep you fit and strong. A portion is the size of the palm of your hand.

Try to plan in when you have these food and drinks so that you don’t eat them too often. Fat and sugar intake can creep up on you surprisingly quickly.

If you’re eating a balance of healthy meals and snacks throughout the day, you’re less likely to feel hungry and crave the high fat/sugar foods.

Eating breakfast is a great way to kick start your day, getting in those important vitamins and minerals, giving you the energy you need and helping boost your concentration.

You’re also less likely to snack on high sugar/fat foods if you’ve had a good breakfast.

Healthy breakfast ideas include cereals (Weetabix, porridge, Shreddies etc), brown toast, yoghurt with fruit, toasted teacake, fruit bread or crumpets.

Why don’t you see if you can get two of your five a day in before even leaving the house?

It’s easier to follow a healthy balanced diet by having regular meals (breakfast, lunch and evening meals) – you are then less likely to snack on high fat/sugar foods and you will be helping your body by regularly providing the nutrients it needs to stay healthy.

As well as three regular meals, you should plan for one to three healthy snacks a day.

These could be fruit and vegetables, breadsticks, malt loaf, toast, yoghurts, pancakes, scones or a toasted teacake.

You need to drink 6-8 non-sugary drinks a day to keep your body hydrated. If you don’t drink enough, you might find it hard to concentrate, feel tired or get headaches.

This should be mostly water – one can be a 150ml of fruit juice (see point 2), but don’t fill up on fruit juice as it’s high in sugar. The same goes for some flavoured waters.

Definitely don’t fuel up on energy drinks; find out why here.

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