A good diet is one that contains a diverse range of foods from all the food groups. You should try to consume moderate amounts of 'good' fats, plenty of fibre, and maintain a low level of salt consumption.
Carbohydrates are the most important source of our daily energy. Dietary fibres are also carbohydrates, and very important for our health. Source of carbohydrates divides them into two types – ‘good’ and ‘bad’. Products that contain lots of sugar or starch, but not a lot of protective nutrients, are 'bad' sources of carbohydrates and should be consumed with care. They are instant sources of energy and rapidly raise our blood sugar levels. Good carbs are rich in fibre, vitamins and minerals, such as wholegrains, vegetables, berries and fruits.
Fat is a great source of energy, vitamins, and feeds the body with essential fatty acids that it can’t produce by itself. The key to getting a healthy balance is to understand different types of fat. Saturated fat contained in some cheeses, fatty meats and cream can increase the level of cholesterol in your blood and the risk of heart disease. Unsaturated fats found in oily fish, vegetable oils, nuts and seeds, fruit and vegetables, such as avocados, can help lower blood cholesterol.
Protein is a vital ingredient in your daily diet and builds important muscle. It is recommended that10-20% of your daily energy intake should come from proteins. Lean meat, poultry, fish, eggs and pulses are some of the best sources.
Vitamins and minerals
Vitamins are essential for our bodies and safeguards basic cell functions. Vitamin D is the big one that is always mentioned because it improves calcium absorption and strengthens your bones. You can obtain vitamin D from fish, eggs and vitaminized liquid dairy products and spreads.
Fibre is very good for the stomach and wholegrain foods such as rye bread, as well as berries and vegetables contain the most. Fibre also accelerates the movement of food through the intestines so you don’t have any toilet trouble.