Making the best dietary choices

In other sections, we look at why our bodies need food and how it is digested and used, and discuss the different types of nutrients that are needed in the diet - carbohydrates, proteins, fats, vitamins, and minerals. Here, we turn to the foods that supply these essential nutrients and the food groups from which they should be selected.

The main food groups

During the 1990s, the government developed a National Food Guide - which is called The Balance of Good Health - to encourage the consumption of a nutritionally balanced diet and also to simplify meal planning. This has since been modified to become The eatwell plate

The eatwell plate classifies foods into five groups. The four main groups are starchy foods such as grains, pasta, rice, bread, and potatoes (see Wholesome Grains); fruits and vegetables; milk and dairy foods; and protein foods such as poultry, fish, meat, eggs, pulses, and nuts (see Healthy Protein Sources).

The fifth group includes foods that contain fat and sugar. Eating a lot of fatty food is a major cause of weight and health problems, and sugary foods provide calories but few useful nutrients. So the recommendations are that these foods be eaten sparingly.

The need for water

Fluids are also a vital element of every diet: a man's body is about 60 per cent water and a woman's about 50 per cent, and every cell needs water to function properly. To remain healthy, you need to drink at least six to eight large glasses of fluids, preferably water, every day, and more when it is hot or when you are perspiring, such as during exercise (see Tips for drinking more water).

Beneficial compounds

In recent years, scientists have extended their understanding of the link between nutrition and health: it is now clear that eating particular foods contributes to good health and prevents disease. Thousands of potentially beneficial compounds in foods have now been identified, including vitamins, minerals, antioxidants, fibre, and phytochemicals. The list of foods that may help protect your health continues to grow - from many different vegetables and fruits to red wine, linseeds, and oily fish.

Making good choices

Any food can fit into a healthy way of eating. The key is to balance your choices over time so that your overall diet is sound. You can continue to eat your favourite foods, even if they are high in fat, salt, or sugars, but try to reduce your portion sizes.

Lisa Hark, PhD RD & Dr Darwin Deen

Posted 30.06.2010

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