Food Groups for Better Health

There are generally 5 food groups to keep health better.

# Fruit and vegetables

# Starchy food

# Dairy

# Protein

# Fat

Encouraging a balanced diet rich in fruits, vegetables, starchy foods, protein, dairy, and healthy fats is essential for overall health. Aim for at least five servings of fruits and vegetables daily as they offer vital vitamins, minerals, and fiber. These nutrients aid in disease prevention, maintain bowel health, and aid digestion. Moreover, fruits and veggies are low in fat and calories, making them ideal for filling up meals without excess calories.

Achieving your daily intake of fruits and vegetables can be easy if spread throughout the day. Incorporate chopped fruits into breakfast, enjoy a piece as a snack, include salads or soups with lunch, munch on raw veggies in the afternoon, and add vegetables to your dinner.

Understanding what constitutes a serving of fruits and vegetables is crucial. A portion can be a medium-sized fruit like an apple or banana, two small fruits like plums, half a grapefruit or avocado, a slice of larger fruits, three heaped tablespoons of vegetables, or a dessert bowl of salad.

While fruit juices and smoothies count towards your daily intake, it's advised to limit them to 150ml per day due to their sugar content. Similarly, dried fruits should be consumed cautiously to prevent tooth decay.

Starchy foods, such as potatoes, bread, rice, and pasta, should comprise about a third of your diet. They provide energy, essential fiber, and various nutrients. Opting for wholegrain varieties ensures higher fiber content, aiding in prolonged satiety. Always check labels for lower salt and sugar options.

Dairy and dairy alternatives offer protein, vitamins, and calcium essential for bone health. Choose semi-skimmed or skimmed milk for lower fat content, and opt for unsweetened dairy-free alternatives fortified with calcium.

Protein sources like pulses, tofu, and fish provide essential nutrients. Aim for two portions of fish weekly, one of which should be oil-rich for omega-3 fatty acids. However, limit intake of oil-rich fish to avoid excessive pollutant consumption.

Eggs are a versatile protein source with no recommended limit on weekly consumption. However, be mindful of cooking methods to avoid excess fat. Processed meats should be limited due to their association with increased cancer risk.

Healthy fats from plant-based oils like vegetable, rapeseed, and olive oil can help lower cholesterol. Minimize consumption of high-fat, salt, and sugar foods like chocolate and soft drinks, opting for them occasionally and in moderation.

Hydration is crucial for overall health, with water, lower fat milk, and sugar-free drinks being optimal choices. Limit fruit juice and smoothie intake due to their sugar content, and be mindful of signs of dehydration, such as dark urine and headaches.

In summary, a balanced diet consisting of a variety of nutrient-rich foods is essential for maintaining overall health and well-being.