Try to avoid adding too much fat to eggs when cooking – poaching, scrambling or boiling is best. Eggs are great for making healthy, quick dishes. They’re a good choice as part of a healthy balanced diet and there’s no recommended limit on the number of eggs you can eat in a week. Children, pregnant women and women who are trying to get pregnant shouldn’t eat swordfish as it contains more mercury than other fish.Įggs are a good source of protein, vitamins and minerals. Shark, swordfish and marlinĪdults shouldn’t eat more than one portion of swordfish, shark or marlin per week. Choose fresh, frozen or tinned white fish, but remember smoked fish or fish tinned in brine can be high in salt so always check the label before you buy. It’s low in fat, contains important vitamins and minerals and a great alternative to meat. White fish includes fish like haddock, plaice, coley, cod, skate and hake. There is extra advice to follow if you are pregnant, trying to get pregnant, or breastfeeding. Oil-rich fish can contain low levels of pollutants that can build up in the body, so most of us shouldn’t eat more than four portions a week. Oil-rich fish like salmon and mackerel contain omega 3 fatty acids which keep our hearts healthy and are a good source of vitamins A and D. Choose from fresh, frozen or tinned fish. Aim to eat at least two portions of fish every week, one of which should be oil-rich (one portion is around 140g). Fishįish is a great source of protein, vitamins and minerals. They are full of protein, low in fat and can be used in place of meat in most recipes. Other vegetable-based sources of protein include tofu, bean curd and mycoprotein and Quorn. This reduces the amount of fat you’re eating and also means your money will go further too, as pulses are usually cheaper than meat. They add extra flavour and texture and mean you can use less meat. Pulses are great for bulking out things like soups, casseroles and meat sauces. They count towards your five a day but only as one portion, no matter how much you eat. They’re a good source of fibre, vitamins and minerals and are naturally very low in fat. Pulses are things like beans, peas and lentils. Some dairy products like cheese and yoghurts can be high in salt, sugar or fat (especially saturated fat), so always check the label. Semi-skimmed, skimmed, and 1% fat milk all contain less fat than full-fat milk, but still give you protein, vitamins and calcium.ĭairy-free milk alternatives include soya milk and nut milks – if you chose dairy-free milk then go for unsweetened varieties which have been fortified with calcium. They also contain calcium, which helps keep our bones healthy and strong. Dairyĭairy and dairy alternatives are good sources of protein and vitamins. You can also buy higher fibre foods made with a combination of wholegrain and white flour, like 50/50 bread.Īlways check the label to find lower salt and sugar versions. Good examples of wholegrains are brown rice, wholewheat pasta, whole oats, wholegrain breakfast cereals and wholemeal bread, pitta and chapatti. They take longer to digest so they can help you feel full for longer. Wholegrain foods usually have more fibre and nutrients. Dried fruit is also high in sugar so it’s best not to eat it in-between meals to help prevent tooth decay. 1 heaped tablespoon of dried fruit like raisins or apricotsįruit juice and smoothies contain a lot of sugar, so limit them to just 150ml a day – that’s around the same as a small glass.3 heaped tablespoons of beans or pulses.These foods and drinks also count as one portion, but you can only count them once each day: 3 heaped tablespoons of fruit salad or stewed fruit.1 slice of large fruit like melon or pineapple.1 apple, banana, pear, orange or other similar sized fruit.What counts as a portion of fruit and vegetables? adding a portion of veg to your evening meal.snacking on a bowl of raw carrots, peppers and cucumbers mid-afternoon.including a bowl of salad or vegetable soup with your lunch.enjoying a piece of fruit as a mid-morning snack.adding chopped bananas to your cereal or toast at breakfast.It’s easy to get your five a day if you spread your portions through the day. They contain important vitamins and minerals that help prevent disease as well as fibre which can lower cholesterol, keep the bowel healthy and help digestion.įruit and vegetables are low in fat, so they’re great for bulking out meals and making you feel full without adding too many calories. You should eat at least five portions of fruit and vegetables a day. You can read more about these below, including where to get them and how much you should eat.
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