Self Care Series - Part 5 0f 7 - Nutrition

By Susie Black - get free updates of new articles here

The benefits of good nutrition

We've looked at the many benefits of hydration and included some easy ways to increase your fluid intake. Now we'll be addressing the role of good nutrition for our health. Why should we aim for a healthy diet? This is one area where the NHS really has our back. The range and depth of information provided through the Eatwell Guide is easy to digest (sorry!). Here's a brief overview but head along to their website for more help.

Fruit and Vegetables

Most of us still are not eating enough fruit and vegetables. They should make up just over a third of the food we eat each day.

Aim to eat at least 5 portions of a variety of fruit and veg each day. Choose from fresh, frozen, tinned, dried or juiced.
Remember that fruit juice and smoothies should be limited to no more than a combined total of 150ml a day because of the high sugar content.
Fruit and vegetables are a good source of vitamins, minerals and fibre. A portion should be around the same size as your fist.

Carbohydrates

Starchy food should make up just over a third of the food we eat. Choose higher fibre or wholegrain varieties, such as wholewheat pasta and brown rice, or simply leave the skins on potatoes.

There are also higher fibre versions of white bread and pasta.
Starchy foods are a good source of energy and the main source of a range of nutrients in our diet.
A portion of carbohydrates should be around 1 cupped hand.

Protein

These foods are good sources of protein, vitamins and minerals. Pulses, such as beans, peas and lentils, are good alternatives to meat because they're low in fat and they're a good source of fibre and protein, too.

Choose lean cuts of meat and mince, and eat less red and processed meat like bacon, ham and sausages.
Aim for at least 2 portions (2 x 140g) of fish every week, 1 of which should be oily, such as salmon, sardines or mackerel.
A portion of protein should fit into your palm.

Dairy and dairy alternatives

Milk, cheese, yoghurt and fromage frais are good sources of protein and some vitamins, and they're also an important source of calcium, which helps keep our bones healthy.

Try to go for lower-fat and lower-sugar products where possible, like semi-skimmed, skimmed or 1% fat milk, reduced-fat cheese or plain low-fat yoghurt.

Different kinds of fats

Necessary fats: Unsaturated fats are healthier fats and include vegetable, rapeseed, olive and sunflower oils.

Remember all types of fat are high in energy and should be eaten in small amounts.

Unnecessary fats: These foods include chocolate, cakes, biscuits, sugary soft drinks, butter, ghee and ice cream.

They're not needed in our diet, so should be eaten less often and in smaller amounts.

Our total daily intake of fats should not exceed the size of two thumbs.

The infographic above uses a magical measuring gauge - your hand! As our hands are in proportion to our bodies, they always give us the perfect portion size. Get to know what portions should look like and you can forget about weighing and calorie counting altogether.

Planning ahead and recording what we eat is a great way to make habit changes. CLICK HERE for a meal planner template and food diaries to keep you on track.