Healthy Eating Guide
Even in balanced diets, occasional treats can be allowed.
Healthy eating consists mainly of two things : establishing a balanced diet and making sure that you eat nothing in excess. You should still be able to indulge yourself occasionally, though. Use these pointers as a rough guide to a good diet, and you should find, without too much effort, that your eating fit. • Eat at least five servings of fruits and vegetables per day.
• Obtain 50-70 percent of your daily energy in the form of unrefined complex carbohydrates.
• Fats should make up no more than 30 percent of your daily calories.
• Saturated fats should make up no more than 10 percent of daily calories.
• Polyunsaturated fats should make up 3-7 percent of daily calories.
• Salt intake should be limited to a maximum of more than 1 teaspoon (6g) per day.
• No more than 10 percent of your daily calories should come from eating refined sugars.
• Eat at least 300g of fish per week.
Food Pyramid
One of the easiest ways to understand healthy eating is by cooking at a food pyramid. At its base are the complex carbohydrates, of which you need to eat about 5-11 servings daily. Next is the fruit and vegetable group, of which you should consume 5-9 servings per day. Animal and dairy products should each be limited to 2-3 servings daily, while at the top of the pyramid are the fats, oils, sugars and sweets which you should eat only as infrequent treats.
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