A slice of pineapple or melon is also 1 portion, and 3 heaped tablespoons of vegetables is another portion. Adding a tablespoon of dried fruit, such as raisins, to your morning cereal is an easy way to get 1 portion.
In the evening, have a portion of vegetables with dinner and fresh fruit with plain, lower fat yoghurt for dessert to reach your 5 A Day. Find out more about what counts towards your 5 A Day. Starchy foods should make up just over a third of everything you eat. This means your meals should be based on these foods. Choose wholegrain or wholemeal varieties of starchy foods, such as brown rice, wholewheat pasta, and brown, wholemeal or higher fibre white bread.
Potatoes with the skins on are a great source of fibre and vitamins. For example, when having boiled potatoes or a jacket potato, eat the skin too. Find out more about starchy foods. Milk and dairy foods, such as cheese and yoghurt, are good sources of protein.
They also contain calcium, which helps keep your bones healthy. Find out more about milk and dairy foods. These foods are all good sources of protein, which is essential for the body to grow and repair itself. Meat is a good source of protein, vitamins and minerals, including iron, zinc and B vitamins.
It's also one of the main sources of vitamin B Choose lean cuts of meat and skinless poultry whenever possible to cut down on fat. Always cook meat thoroughly.
Eggs and fish are also good sources of protein, and contain many vitamins and minerals. Oily fish is particularly rich in omega-3 fatty acids. Aim to eat at least 2 portions of fish a week , including 1 portion of oily fish. You can choose from fresh, frozen or canned, but remember that canned and smoked fish can often be high in salt.
Pulses, including beans, peas and lentils, are naturally very low in fat and high in fibre, protein, vitamins and minerals. Nuts are high in fibre, and unsalted nuts make a good snack. But they do still contain high levels of fat, so eat them in moderation. Read more about eggs and pulses and beans. Swapping to unsaturated fats can help lower cholesterol. Find out more about the different types of fats. In fact, cooking vegetables can diminish their nutritional value.
So consider a slaw or salad of freshly grated or sliced vegetables as one way to get crunch and power-packed nutrition. For that matter, raw vegetables make an excellent addition to other foods that help round out a meal, such as rice, bean, and pasta dishes. The final element to knowing what constitutes a balanced meal is the moderation of certain foods. Specifically, sweets, fats, and oils should be consumed the least.
In fact, most cuts of beef can add a considerable amount of dietary fat and cholesterol and should be limited. This extends to egg yolks as well, which are best restricted to only once or twice per week.
Excellent sources of protein in place of meat and eggs include legumes, cheese, and dark green, leafy vegetables. A good source of protein and calcium.
How much should I eat per meal?! Average Portion Sizes: Protein Meat, fish and chicken, g Lentils and pulses, g cooked Tofu, g 2 eggs, g Nuts and seeds, 25g Carbohydrates Rice, couscous and bulgur, 60g uncooked Potatoes, g Pasta, 70g uncooked Vegetables The average portion size for raw vegetables is 80g per serving Fats: oils, butter Approximately 10ml. Related posts. Why eating together matters. This article was tagged as.
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