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Areas to consider achieving healthy diet

Increase your intake of omega-3 fats, fiber, fruits and vegetables, while decreasing consumption of saturated fats, alcohol, sugar, and salt. This guide provides helpful tips and recommendations for achieving a healthy diet.

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Areas to consider achieving healthy diet

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  1. Areas to consider achievinghealthy diet

  2. Areas to consider when achieving a healthy diet Increase Decrease • Hover over the table on the left for more information Omega 3 fats Saturated fats Alcohol Fibre Sugar Fruit and Veg Salt

  3. Saturated fat and trans fatty acid Increase Decrease • Reduce consumption of fried foods, processed meats and meat products • Swap to low fat dairy products • Choose lean cuts of meat and trim all visible fat • Reduce consumption of hard vegetable fats and margarines, pastries, cakes and biscuits Omega 3 fats Saturated fats Alcohol Fibre Sugar Fruit and Veg Salt

  4. Omega 3 fatty acids Increase Decrease • Include at least one helping of fish and preferably ‘oily fish’ each week. • Try plant sources from rapeseed oil, nuts and some green leafy vegetables which also contain healthy fats. Omega 3 fats Saturated fats Alcohol Fibre Sugar Fruit and Veg Salt

  5. Alcohol Increase Decrease • Consume no more than 21 units for men and 14 units for women a week. • Avoid binge drinking and have at least one alcohol free day per week Omega 3 fats Saturated fats Alcohol Fibre Sugar Fruit and Veg Salt

  6. Soluble fibre Increase Decrease • Enjoy more fruit and vegetables with skins and seeds (e.g. apples and kiwis) • Include porridge oats and oat based snacks, baked beans and other beans and pulses in a daily diet Omega 3 fats Saturated fats Alcohol Fibre Sugar Fruit and Veg Salt

  7. Sugar Increase Decrease • Reduce added sugar on breakfast cereals and in hot drinks. • Make use of low calorie artificial sweeteners and reduced sugar processed foods • Use less sugar than listed in recipes • Cut back on refined sugar intake from sugary foods, cakes, biscuits, sweets, soft drinks Omega 3 fats Saturated fats Alcohol Fibre Sugar Fruit and Veg Salt

  8. Salt Increase Decrease • Consume more fresh foods especially fruit and vegetables – prepared foods normally contain salt • Use less salt in cooking and add less to food • Eat fewer salty foods and decrease intake of processed foods Omega 3 fats Saturated fats Alcohol Fibre Sugar Fruit and Veg Salt

  9. Fruit and vegetables Increase Decrease • One glass of fresh fruit juice will count as one portion • Eat all types of fruit including fresh, tinned, dried, stewed and baked • Serve at least 2 portions of vegetables at mealtimes • Serve a side salad with meals such as pizza, lasagne and other dishes frequently eaten without vegetables • Try stir-fries based upon oriental vegetables • Choose tinned and frozen vegetables as well as fresh seasonal vegetables • Add vegetables to casseroles and composite dishes e.g. shepherd’s pie and chilli con carne Omega 3 fats Saturated fats Alcohol Fibre Sugar Fruit and Veg Salt

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