Get the balance right

Healthy eating starts with getting the right balance of food in your diet. The Government tells us that adults and children over five should be looking to eat:

• Lots of starchy foods such as bread, cereals, potatoes, rice and pasta.
• At least five portions of fruit and vegetables a day.
• Some low-fat dairy products such as milk, yoghurt and cheese.
• Some lean meat, fish or meat alternatives like soya.
• Small amounts of fatty and salty foods.
• Small amounts of sugary foods and drinks.

Here’s a few easy ways to put that advice into practice:

• Choose vegetables in a variety of colours – red, orange, yellow, green and purple – to get a good variety of nutrients.
• Go for lean cuts of meat, rather than sausages, burgers and nuggets which contain more fat, additives and salt.
• Choose wholemeal bread to bump up your fibre intake and choose wholewheat pasta and cereals now and again.
• Chuck in a few baked beans, vegetables or lentils to add extra fibre and vitamins to family favourites like casseroles, lasagna or stews.
• Instead of handing out biscuits or packets of crisps while the kids are watching TV, try giving them chopped apple, banana and pear.
• If your kids turn their noses up at vegetables...cheat!  Puree some cooked vegetables and add them to family favourites like spaghetti bolognaise or shepherd’s pie (topped with mashed cauliflower as a healthier alternative to spuds).
• Salads are quick and easy to prepare and can include a variety of ingredients to suit different tastes: try adding sweetcorn, grated carrots or onions, cherry tomatoes or chickpeas.
• Frozen mixed vegetables are always handy to have in the freezer to add to pasta dishes, sauces or a cottage pie.
• Try serving canned fruit cocktail in a low-sugar jelly made up with the natural fruit juice from the can instead of sugar-laden desserts.

For more info on healthy eating, go to: http://www.food.gov.uk/