Dairy includes milk, cheese, yoghurt, fromage frais, quark and cream cheese as well as non-dairy alternatives to these foods. Dairy and dairy alternatives for example - soya and nut milks are a good source of protein, vitamins and calcium — essential for strong teeth and bones. You should aim to eat a variety of dairy foods.
Some dairy products like cheese and flavoured yoghurts can be high in fat, sugar, or salt. Choose lower fat, salt and sugar options wherever possible. Use these products sparingly as they're high in fat.
Although some fat is essential in the diet, generally we consume too much and need to reduce our consumption of certain types of fat. Saturated and trans fats can increase the amount of cholesterol in your blood.
Too much cholesterol can have a serious effect on your health as it increases your risk of having a heart attack or stroke. Monounsaturated and polyunsaturated fats provide essential fatty acids and can help you maintain healthy cholesterol levels. As fats used in oils and spreads are high in calories, you should only eat a small amount to maintain a healthy weight.
More about fats. During hot weather and exercise, you might need to drink more than this to avoid becoming dehydrated. A small glass ml of either fruit juice or a smoothie counts as a maximum of 1 of your 5 a day, however, these drinks contain a lot of sugar.
Any more than this and you'll just be consuming extra sugar that you don't need. Drinks that contain caffeine - including tea, coffee and some fizzy and energy drinks - can make you pass urine more frequently. This means your body will lose more water than normal. Alcohol contains a lot of calories and can damage your health if you drink too much and too often. You should limit the amount you drink to no more than 14 units spread evenly throughout the week.
Foods and drinks that are high in fat, salt or sugar and low in nutritional value are known as 'discretionary foods'.
These aren't required for a healthy balanced diet. These types of foods can be enjoyed occasionally in small portions as part of a healthy diet, however, most people eat too much of these too often.
This can lead to an increased risk of obesity, high blood pressure and tooth decay. Many pre-packaged foods have food labels on the front of the pack which shows the nutrition information per serving. Where colour coded labels are used, you can tell at a glance if they're high, medium or low in a particular nutrient. For a healthier choice, aim to pick products with more greens and ambers and fewer reds.
More about food labelling. Eatwell Guide: How to eat a healthy balanced diet See all parts of this guide Hide guide parts 1. Overview 2.
Increasing fruit and vegetable consumption to reduce the risk of noncommunicable diseases. Geneva: World Health Organization. American Institute for Cancer Research, Mediterranean diet, heart disease and cancer risk.
Eat more fruits, vegetables lower the risk of dying from cancer. Hong, J. Dietary vitamin and carotenoid intake and risk of age-related cataract. The American Journal of Clinical Nutrition, Law, M. By how much does fruit and vegetable consumption reduce the risk of ischaemic heart disease? European Journal of Clinical Nutrition, Rolls, B. Sustainable healthy diets — Guiding principles.
It is not a substitute for proper medical diagnosis or dietary advice given by a dietitian. If you need to see a dietitian, visit your GP for a referral or: www. To check your dietitian is registered check www. Return to listing. Why are fruits and vegetables so beneficial? How much is a portion? How much should you eat? What counts? Five-a-day the easy way! Find out more about 5 A Day portion sizes.
In this video, a dietitian gives advice on exactly how much is 1 portion of fruit or vegetables. Fruit and vegetables don't have to be fresh to count as a portion. Nor do they have to be eaten on their own: they also count if they're part of a meal or dish. Some ready-made foods are high in salt , sugar and fat , so only have them occasionally or in small amounts. In the UK, we get a lot of our vitamin C from potatoes. Although they typically only contain around 11 to 16mg of vitamin C per g of potatoes, we generally eat a lot of them.
Why 5 A Day? What counts? Fat: the facts Salt: the facts Sugar: the facts Top sources of added sugar What does calories look like? Red meat and the risk of bowel cancer What is a Mediterranean diet? How to prepare and cook food safely How to store food and leftovers 10 ways to prevent food poisoning Why you should never wash raw chicken Cooking turkey How to wash fruit and vegetables The truth about sweeteners Sprouted seeds safety advice.
Calorie checker. Healthy recipes Healthy breakfasts Surprising calorie snacks.
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