Download Making Healthier Choices - Kettering General Hospital

Nutrition and Dietetic Department
Making Healthier Choices
Your Guide to Choosing a Balanced Diet
Eating a balanced diet is essential for good health. This guide explains what makes up a healthy, balanced diet, enabling you to ensure
that you eat the right types of foods in the right quantities.
The Eatwell Plate, shown on the following page, helps to explain the types of food in our diet and the proportions in which each group of
foods should be eaten.
There are four main food groups that make up a healthy, balanced diet. These are:
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Fruit and vegetables
Bread, rice, potatoes, pasta and other starchy foods
Milk and dairy foods
Meat, fish, eggs, beans and other non-dairy sources of protein
A fifth group consisting of foods and drinks high in fat and/or sugar is also included in the diagram. This group is not essential for health,
however it does add choice and make foods more palatable. This group should make up the smallest part of your diet.
If you need this information in another format or language telephone:  01536 492510
Further information about the Trust is available on the following websites:
KGH - www.kgh.nhs.uk | NHS Choices - www.nhs.uk
Ref: PI.758 August 2012
Review: May 2014
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Fruits and Vegetables
Aim to eat 5 portions of fruit and vegetables or more every day. These are a good source of fibre and vitamins. Try to
eat a wide variety of different coloured vegetables to ensure you obtain a range of nutrients.
What is a portion?
Fresh & tinned fruit:
Small fruits: 2 or more, eg. 2 apricots, 2 kiwis, 7 strawberries, 12 grapes
Medium fruits: 1 fruit, eg. 1 apple, 1 banana, 1 nectarine/peach
Large fruits: half a grapefruit, 1 large slice of melon, 1 large slice of pineapple
Dried fruit:
1 heaped tablespoon raisins, 2 figs, 3 prunes
Juices and smoothies:
150ml of 100% fruit juice, vegetable juice or smoothie. This can only count
once in a day due to the lower fibre content; the sugar in juices is also
harmful to teeth.
Cooked vegetables:
3 heaped tablespoons of cooked vegetables, such as carrots, sweet corn
or peas, 2 broccoli spears, 4 heaped tablespoons of cabbage
Salad vegetables:
1 medium tomato, 2 inch piece of cucumber, 3 sticks of celery, cereal bowl of lettuce
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Bread, rice, potatoes and pasta and other starchy foods
These foods are an excellent source of carbohydrates, which are needed by the body for energy. They also provide
us with some vitamins and minerals. Including starchy food at each meal provides us with the energy we need to
carry out our daily activities. Try wholemeal and wholegrain varieties wherever possible.
Be aware of your portion sizes. The number of portions you need
will depend on how much energy you use up. If you have an active
lifestyle you will need more energy than someone who does
little physical activity.
Aim for 7-14 portions per day (see above – your dietitian will
advise you on what is appropriate for you)
What is a portion?
2-4 tbsp cereal
1 large slice of bread (medium thickness)
half small chapatti
3 small crackers
2 heaped tbsp rice, pasta, couscous, noodles, mashed potato
1 egg-sized potato or half a jacket potato
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Milk and Dairy Foods
Most adults should aim for 3 portions of dairy foods daily. These are an excellent source of protein and calcium as
well as other vitamins and minerals. Try to choose lower fat options wherever possible.
Aim for 3 portions per day
What is a portion?
200mls milk
125g yoghurt
25g cheese
50g low fat cream cheese
75g cottage cheese
If you do not eat milk and dairy foods you should try to include
some of the following in your diet, although a calcium supplement
may be required.
Soya milk enriched with calcium
Rice milk enriched with calcium
Soya cheese
Soya yoghurt style puddings
Green leafy vegetables, beans, pulses and dried fruit are also
sources of calcium
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Meat, fish, eggs, beans and other non-dairy sources of protein
This group of foods provide us with protein, required by the body for growth and repair as well as important vitamins
and minerals such as vitamin B12 and iron. If you do not eat meat, ensure that you include a variety of alternative
protein sources. Beans and pulses are an excellent source of fibre, as well as being rich in a range of vitamins and
minerals. These can also count as one portion of vegetables.
Aim for 2-3 portions per day
What is a portion?
50g cooked/100g raw meat, poultry, oily fish
125g white fish
2 eggs
40g nuts
4 heaped tbsp beans, lentils or dhal
100g soya or tofu
Oily fish and Omega-3
The Omega-3 fatty acids found in oily fish are known as
essential fatty acids. This is because we cannot make them
in our bodies, so need to ensure they are in our diet. This
type of fat can help to protect your heart. The best source of
Omega-3 is oily fish, e.g. herring, salmon, mackerel, pilchards, sardines and trout. Aim for at least two portions of fish
a week, including one portion of oily fish.
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Foods containing fat
We all need some fat in our diet, but it is important to ensure that we are not eating too much. Eat foods containing
fat sparingly and choose low fat alternatives when they are available. Some fats are healthier
than others – try to choose unsaturated fats rather than saturated or hydrogenated fats.
Saturated fats
This type of fat may raise blood cholesterol levels, increasing the risk of heart disease. Try to cut
down on this type of fat, which tends to include fats from animal sources such as butter, lard,
cream, fat on meat and in meat products. Many manufactured cakes and biscuits will also
contain some saturated fats.
Trans fats
Trans fats, like saturated fats can cause levels of bad cholesterol in the blood to rise.
Trans fats do not have to be labelled by law, however look out for hydrogenated fats, which
may contain trans fats. Trans fats are often found in biscuits and cakes, fast food, pastry
and some margarines.
Unsaturated fats
This type of fat may help to lower blood cholesterol. There are two types of
unsaturated fats; polyunsaturated (PUFAs) and monounsaturated (MUFAs).
PUFAs include: sunflower oil, corn oil; MUFAs include: olive oil, rapeseed oil.
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Foods containing sugar
Sugar alone contains only carbohydrate and no other nutrients. Too much sugar in the
diet can lead to weight gain. Sugary foods are also bad for your teeth. Foods that are high in added sugar such as
biscuits, cakes and chocolate should be kept as a treat only.
Salt in your diet
Most people in the UK eat far too much salt. A diet high in salt increases risk of high blood pressure, heart disease
and stroke.
Avoid adding salt to your cooking and on your food at the table. Try flavouring foods with herbs, spices or lemon
juice.
Many processed foods are high in salt – check labels and choose lower salt alternatives when possible.
Currently the government recommends no more than 6g of salt per day for adults.
How do I know if a food is high in salt?
High is more than 1.5g salt per 100g (or 0.6g sodium)
Low is 0.3g salt or less per 100g (or 0.1g sodium)
If the amount of salt per 100g is in between these figures, then that is a medium level of salt.
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Alcohol
Women can drink 2-3 units and men 3-4 units of alcohol per day without significant risk to health. Heavy drinking,
however can lead to a variety of health problems, including liver disease, stroke, high blood pressure, cancer and
may also affect mental health.
Know your units!
Units
Calories
1 pint ordinary 4% strength lager (e.g. Fosters, Carling Black Label)
1 pint strong lager (eg Stella Artois, Kronenbourg 1664)
1 pint beer/ordinary strength ale (e.g. Boddingtons, John Smiths, Guinness)
1 pint ordinary strength cider (e.g. Strongbow, Dry Blackthorn)
2.3
3
2.3
3
440ml can strong lager (eg Stella Artois, Carlsberg Export)
Standard 175ml glass wine
Large 250ml glass wine
Single 25ml measure spirits
275ml bottled alcopop (eg Smirnoff Ice, Reef, WKD)
2.2
2
3
1
1.5
182
239
204
360 (sweet)
200 (dry)
330
125
178
50
250
Type of drink
If you are taking medication check with your doctor if it is safe to drink alcohol.
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Agreed Action Plan
Dietitian……………………………………Telephone No……………….……
Nutrition and Dietetic Department, Kettering General Hospital, Rothwell Road, Kettering, Northamptonshire NN16 8UZ
On behalf of
Northamptonshire Healthcare Foundation Trust
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