yummy healthy recipes

1. YUMMY HEALTHY RECIPES Introduction to healthy eating Balanced diet

2. Introduction This presentation considers the many factors that need to be taken into account when planning and making healthy food choices. Applying your knowledge of nutrition together with the healthy eating guidelines will help you plan healthy and nutritious meals.

3. Healthy eating: a balanced diet Food-based dietary guidelines (FBDG) are simple messages on healthy eating. Most EU Member States have food based dietary guidelines. A balanced diet is based on these guidelines. An unbalanced diet can lead to dietary related diseases.

4. Food-based dietary guidelines (FBDG) give an indication of what a person should be eating in terms of foods rather than nutrients. They provide a basic framework to use when planning meals or daily menus. FBDG avoid the use of numerical recommended intakes of nutrients but provide a practical way of interpreting these into dietary advice for individuals within a population.

5. Common recommendations include eating plenty of fruits, vegetables and complex carbohydrates, and choosing foods which are lower in saturated fat, salt and sugar. The use of food groups makes sure that all the basic foods are included and gives positive messages about what we should be eating as well as some information to help us avoid eating too much of certain foods.

6. Different models, consistent messages Although different countries use different healthy eating models, they all have consistent messages.

7. Messages are: • Eat plenty of fruits and vegetables. • Eat plenty of starchy foods, including bread, potatoes, rice and pasta. • Have a moderate intake of foods of animal origin, including meat, fish, eggs and dairy products. • Choose more fish. • Choose less fatty meats and meat products. • Choose healthy oils and fats. • Limit intake of foods that are high in fat and/or sugar.

8. Healthy eating models Not every meal has to be in the recommended proportions. However, balance should be achieved over a day or several days.

9. Fruit and vegetables Fruit and vegetables should make up a large proportion of the diet. This group provides dietary fibre, vitamin C, vitamin A, minerals and water. Choose a wide variety of different fruit and vegetables and aim to eat at least 5 different portions every day. Fresh, frozen, dried, canned and juiced varieties all count.

10. Starchy foods, including bread, potatoes, rice and pasta Starchy foods, including bread, potatoes, rice and pasta, should make up a good part of our diet. Other starchy foods include breakfast cereals, couscous, yam, quinoa, pearl barley and cassava.

11. Starchy foods, including bread, potatoes, rice and pasta This group provides starchy carbohydrate, dietary fibre, B vitamins and minerals, e.g. iron and calcium. Wholegrain or wholemeal varieties such as wholegrain breakfast cereal or wholemeal bread are high in dietary fibre. Brown rice and potatoes also provide fibre. We should include at least one food from this group at each meal occasion, such as cereals at breakfast, boiled potatoes at lunch and rice or pasta at dinner.

12. Milk and dairy foods This is the milk and dairy foods group. A moderate amount of these foods is needed in the diet and they should be consumed daily. This group includes milk, cheese, yogurt, cottage cheese and other dairy foods. A range of nutrients is provided, including protein, B vitamins, vitamin A and minerals, e.g. calcium, zinc.

13. Meat, fish, eggs and pulses Meat, fish, eggs and pulses should be consumed in moderate amounts. It is best to choose lean cuts of meat and remove any visible fat. This group provides a range of nutrients, including protein, B vitamins, vitamins A and D and some minerals, e.g. iron, zinc.

14. Foods and drinks high in fat and/or sugar Foods and drinks high in fat and/or sugar should be eaten in limited amounts. These foods should be used sparingly if eaten every day (such as butter, spreads and oil) or not eaten too often (such as sweets, biscuits, cakes and some savoury snacks).

15. Foods and drinks high in fat and/or sugar It is important to have a small amount of fat in the diet, but foods containing a lot of fat will be high in energy. Foods containing high amounts of saturated fat should only be eaten in small amounts. Sugar adds flavour and sweetness to foods, but frequent consumption of sugar-containing foods and drinks is associated with an increased tendency towards tooth decay, especially in those with poor dental hygiene.

16. Foods and drinks high in fat and/or sugar • Ways to enjoy this group as part of a healthy, varied diet include: • using fat in cooking sparingly; • choosing healthier fats for cooking, e.g. vegetable oil; • limiting products high in sugar to meal times only; • comparing food labels and selecting options that are lower in fat, saturated fat and sugar.

17. Composite foods • Much of the food we eat is in the form of dishes or meals rather than individual foods, e.g. pizza, fish bake, spaghetti and sandwiches. • These are called composite foods. • Composite foods are made up from more than one food group.

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