Balancing Act - asda

It's really important to eat healthily, we all know that, but which foods are good for us and how many of them should we eat each day?

A little food for thought

When it comes to nutrition, variety really is the spice of life. To stay in tip top condition our bodies need a healthy, balanced diet. The key to this is variety, and all our meals should contain a good mix of different foods and nutrients.

What are the five different food groups?

Fruit and vegetables
Bread, rice, potatoes, pasta and other starchy foods
Milk and dairy foods
Meat, fish, eggs, and pulses
Foods and drinks high in fat and/or sugar

Eat your greens

It turns out that mum really did know best when she told you to eat your greens. Although perhaps what she really should have said is ‘eat your greens, reds, yellows and oranges'.

Fruit and veg are great sources of vitamins, minerals and fibres, they're all naturally low in fat, and they taste great too. Remember, we should eat at least five portions a day (a portion is 80g, or about a handful) so tuck in.
Fresh, frozen, dried, juiced or even tinned - it all counts towards your 5-a-day. Just make sure you get a lot of variety and you eat a good mix of fruits and vegetables. Look out for the handy 5-a-day icon on Asda's own label foods.

Top tip: Eat lots of different types. A good mix of fruits and veg will give you more benefits than five glasses of juiced fruit.

Need an energy boost?

Starchy foods are high in energy and are your fuel for the day. To keep your energy levels high, try to make these a third of your daily diet.

The good news is you've got lots of tasty options to choose from. Bread, potatoes, rice, pasta, wholegrain cereals, beans, lentils, couscous and maize are all on this list. Naturally, wholegrain and wholemeal varieties are better for you; they contain more nutrients and keep you feeling fuller longer than white varieties, so go for them if you can.

These tasty foods are also high in fibre, and we all know that's good news. But did you know that there are actually two different types of fibre? Insoluble fibre helps to keep bowels healthy and stops constipation, and you'll get this from wholegrain cereals and bread, plus fruits and vegetables. Soluble fibre could help reduce your cholesterol levels and you'll find this in oats, beans and lentils.

Top tip: By having variety in your diet, you'll get both types of fibre.

Isn't milk great!

Most people know about the 5-a-day rule, but what about the 3-a-day rule? You should aim to eat or drink three portions of dairy products in your daily diet. Cheeses, yoghurts and fromage frais are great sources of protein, vitamins and calcium, so they're good for you.

Before you rush to the fridge, here's a little word of warning. Dairy products are high in saturated fats, which can be bad for your heart. To stay healthy, stick to semi-skimmed or skimmed milk, and low-fat yoghurts and fromage frais. Remember that cheese can be high in salt and flavoured milk products often contain sugar, so check packs for those with lower amounts.

Top tip: Look out for the 3-a-day icon on Asda's own dairy products.

Fishy business

Omega 3 fatty acids can help prevent heart disease and oily fish such as sardines, herring, mackerel, trout and salmon are all a rich source.

These fatty acids are important for women who are pregnant or breastfeeding because they help a baby's nervous system to develop.

Now for a small word of warning: some oily fish does contain small amounts of pollutants, but if you stick to the recommended maximum of two portions of fish a week, one of which should be oily, the benefits outweigh the risks. Don't forget white fish, it contains useful nutrients.

Top tip: Asda's own label foods have a 2-a-week icon that shows when a product contains a portion of fish.

A little bit of what you fancy

Last, but not least, there are foods and drinks high in fat and/or sugar. Don't panic - you don't need to steer clear of them completely!

If you're partial to fizzy drinks, biscuits and sweets, try to remember that they are high in calories but low in other nutrients. Foods and drinks with added sugar can lead to tooth decay and weight gain if you indulge too often so they're best kept as an occasional treat.

Fat is often given a bad rap but it's actually an essential part of our diet. However, processed and ready-made foods often contain ‘hidden fat', meaning you might be eating more fat than you realise. Nutritional traffic lights can help you spot the dangers.

Keep an eye out for different types of fat, too. Saturated fats and trans fats (if the ingredients list says ‘hydrogenated vegetable oil' it may contain trans fats) play a part in the development of heart disease. Unsaturated fats are better for you and your heart - they're in olive, rapeseed and sunflower oils, nuts and seeds, oily fish and avocados.

Quick Tips

Remember, because different types of food contain different nutrients the key to a healthy balanced diet is variety. These Quick Tips should help you think about the foods you eat each day and keep you healthy.

Consider what you eat over a whole day rather than at each meal.
Look at the food in your cupboards and fridge - which food groups does it fall into?
Fruit & vegetables, bread, cereals, potatoes, pasta & rice should make up around two-thirds of what you eat.
The last third is split between meat, fish and alternatives (such as eggs, beans & pulses) and milk & dairy foods.
The smallest section is reserved for fatty or sugary foods and drinks (don't avoid these completely but enjoy them as occasional treats).

Starchy foods
Starchy foods provide energy and help us to feel full, especially the wholegrain varieties. They contain fibre, which helps maintain a healthy digestive system, calcium to keep our bones and teeth strong, iron which helps to produce healthy red blood cells and B vitamins which have a vast array of benefits, including helping to make use of the energy we get from the food we eat.

Some people believe that starchy foods are fattening and avoid them, but gram for gram, starchy foods contain less than half the calories of fatty foods.

‘Carbohydrate' is an umbrella term which covers sugar and starch. They differ in their chemical structure and the way the body uses them. Starch provides us with long lasting energy, whereas sugar provides us with an instant, short burst of energy. Starch from wholegrain products like wholemeal bread tends to release energy more slowly than starch from refined products such as white bread. This slow release of energy keeps us fuller for longer and helps prevent extreme highs and lows in our blood sugar levels.

Fibre

Most people in the UK don't eat enough fibre, but it's very important that we do as it helps to maintain our digestive system and keep our intestines healthy.

There are two types of fibre; soluble and insoluble fibre.

Insoluble fibre

Insoluble fibre isn't broken down in the body so it helps food to move through the digestive system more easily. This helps to keep our bowels healthy and prevents constipation. When we eat foods high in this type of fibre it also helps us to feel full so we're less likely to overeat.

Soluble fibre

Soluble fibre can be partially digested and may help to reduce the amount of cholesterol in the blood. Particularly good sources of soluble fibre include oats and pulses such as beans and lentils.
Why not try:

Couscous and bulgar wheat
Wholegrain breakfast cereals
Other varieties of rice - Basmati, long grain, brown, short grain, wild
Other varieties of bread - Wholemeal, granary, brown and seedy bread, ciabatta, pumpernickel, baguettes, soda bread, bagels, flour tortillas and pitta
Other root vegetables - cassava, yam and sweet potato

meat

Meat is an excellent good source of protein, vitamins and minerals. Its iron is used to develop healthy red blood cells, zinc helps with healing and keeping our immune system healthy, and vitamin B12 helps make red blood cells and is only found in foods from animals, such as meat and milk. Vegans are advised to take a vitamin B12 supplement because it's not found in plant foods.



Although meat contains many beneficial nutrients, it can also contain a lot of fat - mainly saturated fat - which can raise our cholesterol levels.

There is also convincing evidence that frequent consumption of red meat such as beef, pork and lamb and processed meats such as ham, bacon and canned meats increases the risk of developing some cancers.

Recommendations

Because of the links between cancer and high meat consumption, the World Cancer Research Fund recommends that we each eat no more than 500g (cooked weight) per week of red meat. As a rough guide, 500g of cooked red meat is around 700-750g of uncooked red meat.

Cutting down on fat in meat

When you buy meat choose leaner cuts with little visible white on the flesh
Removing the skin from chicken before cooking results in a lower fat content than if you leave the skin on
Don't eat too many processed meat products such as pies, sausage rolls, sausages, salami, pâté and beefburgers, because these are generally high in hidden fats and often high in salt too
When cooking use a small amount of vegetable oil instead of animal fat. Sometimes the fat from the meat is enough to cook the meat in, especially with sausages and burgers
Grill or braise meat rather than frying or roasting, so the fat can run away from the meat, or roast the meat on a metal grill
Sustainability of meat

The world demand for meat is huge and it's having an impact on our environment. Evidence shows that the livestock sector is responsible for almost one-fifth of greenhouse gas emissions - more than the emissions from transport.

The climate and atmospheric changes caused by livestock, such as cattle, are mainly due to the gases they produce, which contribute to both greenhouse gases and acid rain. As our demand for meat increases the livestock industry contributes to deforestation to make way for more pastureland and crop fields for livestock feed.

Whilst the livestock industry can take measures to try and reduce the impact on the environment, as consumers, we can make a difference by simply reducing the amount of meat we eat.

Fish

Fish and shellfish are rich in protein which is helps maintain your muscles, and oily fish are also rich in omega 3 fatty acids, which help to keep your heart healthy. White fish also contain omega 3 oils but in smaller amounts because they tend to be low in fat. Oily fish are also good sources of vitamins A and D.



You can eat the bones as well as the flesh from some fish such as whitebait, canned sardines, pilchards and salmon. Because of this, they're also good sources of calcium and phosphorus.

Shellfish contain similar nutrients to white fish and similar amounts of omega 3. Some shellfish, such as muscles and crab, contain more omega-3 oils, whereas prawns contains very little. Shellfish are also a good source of zinc, needed for wound healing.

Eating fish has many benefits but fish can contain pollutants called dioxins, PCBs (polychlorinated biphenyls) and mercury. Although these pollutants have no immediate effect, they can cause problems later as they build up in the body over time.

This shouldn't make you feel worried about eating oily fish - the benefits far outweigh the risks, as long as you don't exceed the recommended maximum.

Oily and white fish

Some types of oily fish:

Salmon
Trout
Mackerel
Herring
Sardines
Pilchards
Kipper
Eel
Whitebait
Tuna (fresh only, not canned)
Anchovies
Swordfish
Bloater
Cacha
Carp
Hilsa
Jack fish
Katla
Orange roughy
Pangas
Sprats

Some types of white fish:

Cod
Haddock
Plaice
Coley
Whiting
Lemon sole
Skate
Halibut
Rock salmon/Dogfish
Ayr
Catfish
Dover sole
Flounder
Flying fish
Hake
Hoki
John Dory
Kalabasu
Ling
Monkfish
Parrot fish
Pollack
Pomfret
Red and grey mullet
Red fish
Red snapper
Rohu
Sea bass
Sea bream
Shark
Tilapia
Turbot
Tinned tuna
Marlin

Recommendations

Current recommendations say we should eat two portions of fish a week, one of which is an oily fish.

The recommended maximum intakes of oily fish are:

Two portions of oily fish (a portion is about 140g) a week, for

Girls and women who are trying for a baby or may try for a baby in the future
Women who are pregnant or beastfeeding
Four portions of oily fish a week, for

Other women
Boys and men
This upper limit is in place because of the pollutants which may be in fish. The limits for girls and women who may have children in the future and pregnant women are more restrictive, to prevent ill effects on foetal development. Even though women who are planning for a baby or who are pregnant should eat less, the omega-3 oils are very important for helping a baby's nervous system to develop, so you should still try to eat up to two portions of oily fish a week.

People who eat shark, swordfish or marlin shouldn't eat more than one portion a week. Women who are trying for a baby or are pregnant shouldn't eat them at all because these fish contain higher levels of mercury, which can be harmful if the levels build up too much in the body.

Healthy ways to cook fish

Fish grilled, poached or baked is much healthier than frying it in fat.

Fish and chips are fine as an occasional treat, but there are ways to make them healthier:

Have peas or reduced salt and sugar baked beans on the side
Share a portion of chips with someone else and have a bread roll on the side if you need extra
Don't ask the fish and chip shop to add salt - put it on yourself so you use less
Use thicker chips because they absorb less fat during cooking than thin cut chips
Eating fish safely

Some shellfish are ‘filter feeders', which means that they feed off the water which passes through them and could be polluted. These shellfish and others can contain bacteria and viruses, so it's important to cook them thoroughly to kill the bugs. Some shellfish which are eaten raw - for example, oysters - may still contain bacteria and viruses, so pregnant women, elderly people and people who are unwell are advised to avoid eating raw shellfish to reduce their risk of suffering from food poisoning.

Buying sustainable fish

Fish are a healthy part of our diet and most of us should be aiming to eat more; however, when you buy fish it's worth considering how you can help protect the environment as well as your health.

Marine stocks around the world are becoming depleted because of increasing demands for fish. Sustainable fishing ensures there is minimal negative impact on the marine environment and fish stocks. So, if you buy fish from sustainable sources you are helping to protect the environment, now and in the future.

Eggs

Eggs are a great source of protein, and also contain vitamin A for healthy skin and eyes, vitamin D for strong bones and teeth and vitamin B12 to help us use the energy from the food we eat.



Recommendations

It's widely believed that eggs contain a lot of cholesterol so we should only eat a certain amount each week. Eggs do contain a form of cholesterol but this type of cholesterol has very little impact on our blood cholesterol levels - far less than the effect of saturated fats. There is no recommended limit on the amount of eggs you should eat but they can be an important part of a balanced and varied diet.

Babies, toddlers, elderly people, pregnant women and people who are unwell are advised to avoid eating food containing lightly cooked or raw eggs, unless it's made with pasteurised eggs, to prevent possible food poisoning caused by salmonella.

You might find raw eggs in home-made mayonnaise, Béarnaise and Hollandaise sauces, some salad dressings, ice-cream, icing, mousse, tiramisu and other desserts.

Eating eggs healthily

Instead of frying eggs try them poached or scrambled on wholemeal toast. You can really add flavour to a salad by adding chopped hard boiled eggs, or making a tasty omelette with leftover vegetables.

Quiches are an enjoyable egg product but they can contain lots of fat in the pastry and the cream and cheese used to create the filling. Have a small slice and a big salad on the side!

Using eggs safely

Eggs are easy to prepare, but it's important to handle, cook and store them properly to avoid food poisoning.

Remember when handling eggs that they contain bacteria both on the inside and outside of the shell. It's important to wash surfaces that come into contact with eggs, including your hands and surfaces you have touched.

When storing eggs keep them in a cool and dry place, ideally in the fridge away from other foods.

Pulses

Pulses are edible seeds that grow in pods. They include a huge variety of beans, peas and lentils such as baked beans, red, green, yellow and brown lentils, black eyed peas, garden peas, runner beans, chickpeas, broad beans, kidney beans and butter beans.



Nutrition

Pulses are a brilliant low fat source of protein, fibre, vitamins and minerals and they count as a portion of fruit and veg - a portion is three heaped tablespoons. They don't count for more than one portion a day though, mo matter how many times you eat them because you need to get a variety of vitamins and minerals from fruits and vegetables as well.

Pulses also count as a starchy food and add fibre to your meal. The fibre found in pulses may help lower blood cholesterol so they are also good for your heart.

Pulses are a good source of iron, but it's best to eat them with food or drinks rich in vitamin C, such as peppers or orange juice. The type of iron found in pulses is called ‘non-haem' iron and it's harder for your body to absorb than iron in meat. Vitamin C helps with absorption of non-haem iron.

Healthy suggestions with pulses

Pulses are a great way to bulk up dishes such as casseroles, or to use as a meat substitute, for example in chilli. This has two benefits - lowering the fat content and making a cheaper dish!

Cooking and preparing pulses

You can buy pulses dried or tinned.

Dried pulses need to be soaked according to the instructions before cooking to make them tender for eating. This is particularly important for kidney and soya beans as they contain toxins, so need to be prepared and cooked properly.

Tinned pulses are very handy to have in your cupboard as they are already soaked and cooked so can be added straight to dishes. If you buy tinned pulses, choose those without added water or sugar, or give them a good rinse before using.

Dairy

Milk and dairy products provide essential nutrients like protein, vitamin A, vitamin B2, vitamin B12 and calcium - one glass of milk (200ml) provides adults with 76% of their recommended daily intake of vitamin B2. You can also get calcium from some plant sources - which are essential for vegans - but your body absorbs calcium easily from dairy products.

Milk and dairy products include cheese, yoghurt, fromage frais and even calcium-enriched soya drinks. Three servings of milk or dairy products each day will help ensure you meet your calcium needs. A serving would be a large glass of milk (approx. 200ml serving), a small pot of yoghurt or a matchbox size piece of hard cheese.

Fat in dairy

Milk and dairy products can contain a lot of fat, some of which is saturated, which can raise cholesterol and is linked to heart disease.

Most cheeses contain a lot of saturated fat, (for example, Brie, Stilton, Cheddar, Lancashire and Double Gloucester contain as much as 23g of saturated fat per 100g). Although they're good sources of other nutrients, the high levels of saturated fat mean it's best to keep an eye on the amount you consume. Try to eat smaller quantities (a matchbox sized piece) or eat it less often.

You could choose reduced fat cheese or use stronger cheeses like mature Cheddar or blue cheese to flavour dishes, which will cut the amount you need. Grating instead of slicing also helps you to less.

Options like extra light soft cheese and cottage cheese are much lower in saturated fats and are a healthy alternative to the full fat versions of these foods. The same goes for light versions of butter spreads and half fat creams.

Cream and butter are high in fat so be careful when using them. Instead of pouring cream onto puddings, try crème fraiche or low fat natural yoghurt. These can sometimes replace cream in cooking as well.

You can cut down on the fat content of milk simply by swapping full fat milk for semi-skimmed, skimmed or 1% fat milk. Lower fat versions contain the same beneficial nutrients such as calcium, protein, minerals and vitamins as full fat milk.

What is 1% fat milk?

Traditionally in the UK, milk labelled as 'whole milk' contains 3.5% fat or more, 'semi-skimmed' between 1.5% and 1.8% and 'skimmed' milk 0.5% fat or less. So, if you want a healthier choice for your cereal but don't like skimmed milk, then 1% might be the milk for you.

Lactose-free alternatives

Lactose is the sugar in milk and some people suffer from lactose allergy or intolerance. These people can't have any, or can only have a small amount of dairy products because of the lactose.

Lactose intolerance sufferers can have alternatives such as calcium-enriched soya drink, rice milk, or lactose-free cheese and yoghurts.

If you are interested in dairy foods and calcium, why not listen to our podcast on 'Lovely Bones'? To listen to this podcast simply click on the link above or visit the 'podcast' section of our website.