What you need for a healthy diet

Dieting of any kind needs to be part of a healthy lifestyle. Your body needs nutrients that contain vitamins and minerals as well as the proper balance of protein, carbohydrate, fat and fibre. Below is a quick explanation of each type of nutrient that you need to have in your diet along with the best sources for getting them.

 

Your body needs protein to maintain good health and to repair itself when necessary. The best sources of protein are fish, lean meat, poultry, dairy products, eggs and vegetable proteins such as pulses, tofu and Quorn. It is recommended that you eat two or three small portions per day.

 

Carbohydrates should make up 50% of each of your meals however if possible you should try to stick to complex carbohydrates as these provide you with energy but don’t pile on the unwanted calories like simple carbohydrates i.e. sugars, do. Carbohydrates can be found in bread, pasta, rice, potatoes and cereals. Breakfast cereals should be wholegrain varieties and not coated in sugar! It is essential to eat plenty of carbohydrates each day.

 

You do need some fat in your diet to provide body warmth and energy however you don’t need too much. There is enough for your daily needs contained naturally in foods so keep added fat to a minimum and eat it sparingly.

 

Your body needs fibre for the smooth running of your digestive system and unless you suffer from specific bowel complaints, too much fibre is never a problem. You can find fibre in fruits and vegetables, wholegrain cereals, soy products and in beans.

 

These are essential for good health and although the best sources and fruits and vegetables you can take daily supplements if you prefer. Fresh fruits are the most beneficial however frozen and canned fruits in water or natural juice are also fine.

 

You also need a lot of liquids in your diet. Make sure you drink plenty of water, even if you have to flavour it with low calorie squash. Pure fruit juices are an alternative and often they count towards your five-a-day fruit and vegetable total. Most fruit juices don’t contain calories however they do contain a number of vitamins which are an added bonus. Tea and coffee can be drunk in moderation but preferably after or in between meals as the tannin can impair the absorption of some nutrients from foods. You should try to drink them black or with skimmed milk and without sugar. You should also try to consume at least half a pint of skimmed or semi-skimmed milk each day as well as milk is a great source of calcium.

 

Alcohol is not a dieter’s friend and if you are trying to lose weight then it should only be drunk as a treat. Use low calorie mixers with spirits and try low strength beers. Wine drinkers should try a spritzer where you dilute the wine with sparkling water.