What is a healthy diet? (part 2)

Lyndel Costain is a registered dietitian and nutritionist with 18 years’ experience both within the NHS and as an independent consultant. Her work and experience now encompasses speaking, writing and broadcasting on food and health, as well as seeing patients and contributing to advisory boards. Lyndel was also an expert for the BBC1 Diet Trials series.

Enjoy regular meals - starting with breakfast

Breakfast not only packs in numerous nutrients but also helps to boost morning mood and concentration. Healthy breakfast eaters also tend to be slimmer, probably because it keeps morning munchies at bay. After such a good start, plan regular meals and snacks (little and often if it suits you best) to help regulate digestion, blood sugar levels and appetite.

Watch your portion sizes

Have you noticed how portion sizes have got bigger? Whether it’s chocolate bars, pasta, meals out or ‘meal deals’, there’s constant opportunity to have more on our plate.Trouble is, we quickly get used to it and serve ourselves bigger portions at home. Studies also show that after eating larger portions people report feeling no more satisfied than if they’d eaten a smaller portion. So, why not try a smaller plate, and half fill it with vegetables or salad. Steer clear of all you can eat buffets and king size snack foods. Think quality rather than quantity. Sit down, eat slowly, really taste and savour your meals. This can also help your digestion.

Fitting foods into a healthy diet

The following daily amounts have been approved by health experts as a guideline to how a particular food fits into a healthy diet. When shopping, you can compare a food’s nutritional content per portion to the following recommended intakes of key nutrients (note these are average values):

What about drinks?

We need to replace the fluid we lose from our body, so aim to have at least six to eight glasses or cups each day - more if it is very hot or you are exercising. Choose from water, sugar-free drinks, juices, low fat milk or moderate amounts of coffee or tea (up to three to five cups a day). Most of us enjoy an alcoholic drink, and healthy limits have been set to protect our health. These are no more than two to three units a day for women or three to four for men (a unit is half pint of beer, small glass of wine or pub measures of spirits).

Want to eat more healthily? Then track your progress

If you are interested in improving your diet, then a great first step is to keep a food diary. It’s also really useful if you’re watching your weight. A food diary helps you work out what you are doing now, plan changes, stay aware of your eating habits, and track your progress. It may also help to know that small, achievable changes add up to make a big difference. So take things step by step and reap the benefits!

Remember

• Measures vary in different parts of Great Britain
• The alcoholic strength of drinks vary
• The amount you pour at home may be more generous than what you would receive in a bar
• Even pub measures may vary for certain drinks