Eating a varied and balanced diet is important for everyone. It helps you stay healthy, active and happy.
Thanks to numerous healthy eating campaigns, most people know the benefits of eating a healthy diet, but unfortunately, many of us continue to consume too much fat, salt and sugar, and not enough fruit and vegetables.
While this is leading to the well publicised obesity epidemic, it also means that many people are deficient in certain key nutrients.
Mel Cox, Schools Dietitian for Heart of Birmingham Schools, talked about the necessity of good nutrition at the recent Your Voice weekend event.
She explained: “As we age, our metabolic rate declines and we usually become less active. This means that we don’t need the same amount of calories - or energy - that we did when we were younger.
“It is important that we recognise this so that we don’t become overweight – something which is especially true for disabled people who may not be as active.
“It is equally important, however, that whilst our calorie intake should usually be less as we get older, our need for a range of vitamins, minerals and nutrients stays the same.”
It is crucial that people continue to eat a well balanced and varied diet that provides them with: carbohydrate for energy; protein for repair and maintenance; vitamins and minerals for an efficient immune system; healthy bones, teeth and blood etc.
Healthy eating is simple really. All you need to do is follow the Balance of Good Health.
• Eat 5 portions of different fruits and vegetables everyday.
• Eat plenty of carbohydrates like bread, potatoes, pasta and rice.
• Eat moderate amounts of protein and iron rich foods such as meats, fish, lentils, nuts and eggs. Oily fish like salmon, pilchards, mackerel and sardines are particularly important as they help protect against heart disease.
• Eat moderate amounts of calcium-rich dairy foods like low fat milk, cheeses and yoghurts.
• Eat only small amounts (about 7% of your total food and drink intake) of high fat, sugar and salt foods and drinks (e.g. fizzy drinks, biscuits, sweets, crisps, chocolate, ice cream, alcohol, processed meat products, ready meals etc).
Following the Balance of Good Health, and keeping as active as possible, helps to reduce the risk of raised blood pressure, heart disease, stroke and some types of cancer. It will also help to keep you trim, mobile and happy into old age.
Mel added: “If you are worried about your weight, and don’t forget, being underweight can also be detrimental to health, mention your concerns to you GP who may refer you to see a dietitian.”
