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How to eat healthy
It is no secret that Jordanians have some of the worst eating habits in the
world leading to numerous health problems.
And yet it would surprise many to find out just how little is require to bring
some ‘balance’ to your diet for a healthier life.
A combination of food types
The term 'balanced diet' is one of those health mantras that is constantly
heard but rarely explained. What it means is a diet that includes a combination
of several different food types, including grains and pulses, fresh fruit and
vegetables, meat, dairy products, fats and oils.
Quick fact
Eating at least three servings of wholegrain foods each day could reduce
your risk of heart disease and certain cancers by up to 30 per cent.
All in proportion
Crucial to the idea of a balanced diet is including foods in the right
proportions; the aim is to get all the nutrients your body needs while
maintaining a healthy weight. The US government provides a basic idea of what
nutrients we need at
www.nal.usda.gov
It isn't a case of having roughly equal measures of everything. There should be
a lot of some foods and just a little of others. Some fats and oils, for
example, are important in the diet for various reasons, including absorption of
fat-soluble vitamins. But you only need a small amount compared with foods such
as vegetables.
Balancing act
In the UK, the Food Standards Agency has developed a programme called The
Balance of Good Health to show people what proportions and types of foods make
up a healthy balanced diet.
This divides foods into five different groups:
- bread, other cereals and potatoes
- fruit and vegetables
- milk and dairy foods
- meat, fish and alternatives
- foods containing fat and foods containing sugar
The largest groups are bread and vegetables, followed by milk and meat. The
smallest by far is the salt and sugar group.
Fresh fruit and vegetables are low in fat, calories and salt, and an excellent
source of vitamins, minerals and fibre. Most of us don't eat enough to meet the
current recommendation of three to five servings of vegetables and two to four
servings of fruit a day.
Protein-rich foods and dairy foods are needed in more moderate amounts. Your
diet should include two to three servings of milk or dairy produce a day, for
example. Take care that protein-rich foods don't bring a lot of fat with them;
trim the fat off meat and take the skin off chicken. Think about how you cook
foods too; meat fried or in breadcrumbs adds extra fat.
How much is a serving?
The size of a serving of some foods, especially fruit, is easy to work out;
common sense is also a good guide. More specifically for example, one cup of
milk counts as one serving, as does half a cup of pasta or a slice of bread.
How many servings we need of each food group every day depends on our age,
gender and level of activity.
Combining foods
It's not too difficult to keep track of how many servings of certain individual
foods we eat each day, such as an apple of a piece of cheese. But what happens
when you throw a number of foods together in a meal?
All you need to do is break a meal down into its individual ingredients. For
example, shepherd's pie with a cheesy crust combines foods from two or more
groups, depending on how you make it, including:
minced lamb or beef (meat)
potato, carrot and onion (fruit and vegetables)
cheese (milk and dairy)
Starting early
The earlier the message about eating a healthy, balanced diet is drummed in, the
better. Children form habits very quickly and, once set, bad ones are difficult
to shift.
The goal
Don't forget what you're trying to achieve:
- a variety of foods
- plenty of grains, vegetables and fruits
- low fat intake, especially saturated fats
- moderate sugar intake
- moderate salt intake
- keep a lid on alcohol intake
AND, OF COURSE, DON'T FORGET TO BALANCE FOOD INTAKE WITH PHYSICAL ACTIVITY
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