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Eating Well

 

Your body is complex & will only work properly if you Eat the right amounts of the right Food

Food provides your body with the nutrients it needs. Your body needs a variety & balance of nutrients, so the food you eat should be varied & balanced.

your body needs ...

• Vitamins, Minerals & Fibre  

… to strengthen bones, heal wounds & bolster your immune system

Fruit & Vegetables are HIGH in Vitamins, Minerals & Fibre, but they are found in other foods too. You should eat a variety of colours. Don't hold back!!!!

           

Vitamin D comes from the Sun (remember to wear a sun hat & put on high factor sun cream)

              

Vitamins, Minerals & Fibre should be about  40% of what you eat each day

• Carbohydrates

… to provide your body with energy, help you digest food & protect your muscles. 

Starchy foods are HIGH in Carbs, such as pasta, potatoes (leave skins on), bread, rice, flour, & oats. Choose wholegrain/brown for better nutrients.

  

Carbohydrates should be about 30% - 40% of what you eat each day, depending on how active you are.

• Protein

Proteins are the building blocks for muscle, bone, blood, skin & body organs.

Beans, pulses, eggs, fish & meat are HIGH in protein: Choose lean meat such as chicken & avoid processed meat like ham & bacon. Try to eat 2 portions of fish each week, an oily one like salmon or mackerel is best. Eat eggs if you are a vegetarian. 

Protein should be about 10% of what you eat each day

• Calcium

… to build bones, help blood clot, help nerves send messages & help muscles contract

Milk, cheese, yoghurt & dairy alternatives such as soya milk are HIGH in calcium

  

Calcium should be about 5% of what you eat each day

• Fat

… to keep us warm, protect our organs, support cell growth & provide energy

Just a small amount, resisting fatty food can be difficult.

• Sugar

Sugary foods like cakes or biscuits should been seen as a treat & eaten in small amounts

     

For More information download our FREE fact sheet HERE

For a Print ink Friendly version click HERE

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