| Protein |
Vital for repair and maintenance of all the cells in the body, for growth and for other functions such as the immune system. |
Meat, poultry, fish,eggs, cheese, milk, yoghurt, beans and lentils, nuts, soya and other meat alternatives.
We do not need a lot of protein and too much may be unhealthy. Around (100-150g) a day is enough. Try to eat a mixture of animal and vegetable proteins. |
| Carbohydrates |
To provide energy. Some carbohydrates are a rich source of fibre and vital vitamins and minerals. |
Bread - including rolls, pitta, bread, chapattis - potatoes, breakfast cereals, rice, pasta, noodles, plantains, sweet potatoes. Try to eat wholegrain cereals where possible - eg wholemeal bread and breakfast cereals (but not bran), brown rice. Sugar (table sugar, honey, syrup) is also a carbohydrate but it is not neccessary to our diet and should be eaten in moderation. |
| Fats |
An important source of energy, but eat in moderation, especially if you are concerned about weight gain. Fats enable us to absorb the fat-soluble vitamins (A, D and E). Omega-3 fats help prevent blood clots. |
Butter, margarine, cheese, meat, lard, vegetable oils, oily fish, nuts, seeds.
Try to minimise the animal fats in your diet (eg butter, lard). Choose monounsaturated fats instead (eg olive oil, nuts). Omega-3 oils can reduce the risk of heart disease, so try to eat oily fish at least once a week. |
| Fibre |
Helps avoid constipation; also protects against disease such as cancer of the colon. |
Wholegrain cereals, vegetables, including lentils, fruit and especially beans. |
