* Our bodies don't
need balanced meals every time we cat, but eating a variety of different foods
each day promotes good health. Don't get too worried about picky children who go
through food fads - their diet usually balances out over a week.
* As long as you
eat the right percent 08 hardly matters what you eat the things of the time it
rests of the time.
* Eat an orange
fruit or vegetable every day for the carotenoids, which help to protect against
cancer.
* Drink at least
6-8 large glasses of fluid a day – any liquid will do. Vary water with fruit
juice and low-fat milk. A few cups of tea can count too.
* No healthy person
who eats a balanced diet needs vitamin supplements.
* For children of
two and up, start to moderate fatty foods. Use semi-skimmed milk, cut the fat
off meat, don't fry - grill.
* Always eat some
breakfast. Research shows that breakfast eaters tend to be slimmer and have
healthier diets. Don't Cát a heavy meal too late in the evening - it will stop
you sleeping.
* Small changes in
eating habits reap great rewards, So there's no need to go Printed at UTC 5804
overboard and make dietary changes you can't stick to. Make one or two small
adjustments a week - change from white to wholemeal bread, full cream to
semi-skimmed milk, and butter to an olive-oil spread.
* We really do all
need at least five helpings of fruit and vegetables a day - fresh, frozen,
canned, dried or juiced. There's no alternative.
* Eat oily fish at
least once a week. It is very good for you because it helps to maintain a
healthy heart. Have a little olive oil on your salad too.
* Drink tea for the
flavonoids, which seem to help reduce the risk of heart disease and stroke and
may even slow aging.
* Around half of
our calories should come from unrefined - that is, carbohydrates – whole-wheat
bread, oats in any form, rice in any form, pasta, wholegrain cereals, potatoes
(in jackets especially good), peas, beans, and fruit. Printed at UTC 580
* Treat protein
like a condiment -a little goes a long way. Eat some lean red meat a few times
a week. Remember that red meat is an excellent source of protein, easily
absorbed iron and zinc, and B vitamins.
* Start reading
labels for food values, especially fat and sugar. Sugar adds variety, but is a
non-essential food - don't give your children sugar-coated cereals as this may
encourage a sweet tooth for life.
* Stop adding salt
to food and keep your blood pressure at a healthy level. The healthy limit for
salt is 6g (%oz) per day (equivalent to 2.4g (%oz) sodium – salt is usually
listed as "sodium" on food labels). But your doctor reduces it even
further. can advise you to reduce it even further.
* The labels for salt
content, too, and never give foods with a high salt content to babies and young
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