A healthy diet contains foods from the main food groups, roughly in the proportions shown in the EatWell
plate. Our TOP TEN TIPS
give you ideas for putting this into practice.
In this section we have chosen some recipes which are grouped to reflect these tips, focusing on foods we should eat more of - starchy foods, fruit and vegetables, oily fish and low-fat dairy foods.
We hope you will find some ideas for dishes you may like to make yourself.
- Make it five different portions if you can.
- Fruit and vegetables are high in vitamins and minerals which help to prevent chronic disease and are also high in fibre which helps the gut stay healthy.
- Remember fresh, frozen, canned and dried fruit and vegetables, as well as fruit juice and smoothies, all count.
Try our soup recipe, the tuna wrap or look out for other recipes using fruit and vegetables.
- This group includes pasta, rice, potatoes, breakfast cereals and bread.
- Try to choose whole grain varieties where possible.
- More of our energy should come from carbohydrates, and wholegrain varieties provide fibre to help the gut stay healthy.
Try our wrap recipe, the pizza, and the homemade muesli.
- Remember oily fish are salmon, fresh tuna or the cheaper varieties such as tinned pilchards, mackerel or sardines as well as smoked mackerel.
- These contain omega 3 fatty acids which really do help our brain function well and can affect our behaviour and mood.
Try the mackerel chow mein or the mackerel kedgeree, a traditional breakfast recipe.
- These include skimmed and semi-skimmed milk, low-fat yoghurts and low-fat cheese, both soft and hard.
- Try using a low-fat milk on cereal and in recipes.
- This helps you to reduce saturated fat in the diet which can increase the risk of high cholesterol levels and heart attacks.
- Using vegetable oils such as rapeseed oil rather than butter or lard will also help reduce saturated fat intakes.
See our rice pudding recipe and others soon to be added.
- Slow cookers have been around for a long time, but are not always popular. They can be bought as cheaply s as £15 from leading supermarkets and they use the same power as a light bulb to cook and are therefore really cheap to run.
- They can be doing your work while you are away from the kitchen and hence really good for a busy family, student or people that donít like lots of food preparation. It just requires a slight change of habits and being organised in a different way.
- Tastes are often really rich, as flavours have a long time to develop. Nutrients are all kept in the liquid and donít evaporate, as in conventional methods.
Cheap cuts of meat can be used to keep costs down and the slow cooker really does tenderise them and give good, soft, textures to tougher cuts of meat.
- Follow these principles to lower your food costs.
- Plan what to cook each week with a weekly menu. Making the same recipes saves costs.
- Shop with a shopping list to avoid buying unnecessary items.
- Buy basics before bonuses (bonus foods are often not as healthy).
Use leftovers, or combine with forgotten store cupboard items to create new, tasty, meals.
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