Why bother eating properly?

Food is great. It tastes delicious, helps us celebrate good times, and gives our bodies the energy and nutrients we need to stay alive and well. And enjoying a healthy diet can give us that life-enhancing edge, in both the short and the long term.

The short-term benefits of a healthy diet are that it:

• helps you stay in good shape
• maintains healthy skin, hair, eyes and nails
• gives you the energy for day-to-day living, and for exercise
• helps concentration, memory and mood
• supports your immune system, to help keep infections at bay and allow you to recover more quickly from illness
• promotes a healthy and regular bowel.

The long-term benefits of a healthy diet are that it:

• reduces your risk of health problems such as obesity, diabetes, heart disease, various cancers, high blood pressure, stroke, cataracts and osteoporosis
• helps you stay fitter and healthier as you age
  

What is a healthy diet?

Food is your fuel, and you wouldn't dream of putting the wrong petrol and oil into your car, would you? Getting your body's fuel mix right will help you perform at your best, too.

Each day, simply choose foods from each of the five food segments, as outlined in the healthy eating guide. Each segment represents one of the five main food groups that make up a balanced diet.

• Foods in each group are good sources of similar nutrients, so can be interchanged.
• The size of the segments varies according to the healthiest proportions for each food group.
• By following these guidelines you will automatically choose a diet packed with energy-giving carbohydrate, moderate in protein and fat (but low in saturated fat) and rich in vitamins and minerals and protective phytochemicals.

Tips for eating better

• If you feel you would like to make changes to your diet, but aren't sure where to start, keep a food diary for few days or so, to become more aware of your eating habits. Use it to identify your strong points and also things you'd like to change.
• Decide on small changes, and take them a step at a time. For example, you may want to focus on eating more fruit and vegetables. Use the portion guide and meal tips to see how you can gradually increase to five portions a day. Then tackle something else — for example having healthier sandwiches.
• Small changes can add up to make a big difference — and are more likely to be long lasting.

Breakfast

Don't miss it. Those who eat healthy breakfasts tend to be slimmer, better performers and have lower cholesterol levels than breakfast skippers.

• Good foods to choose from are breakfast cereals and breads (any you fancy, but especially oat, wholewheat or wholegrain types), pure juice, fresh or dried fruit, low-fat milk or yogurt, baked beans, kippers, grilled or canned tomatoes.
• If you enjoy a regular fry-up, consider making it a weekend-only indulgence — and try grilling some bits, e.g. sausages, bacon and tomatoes. Fill the plate with some fresh grilled or tinned tomatoes, or a large helping of baked beans, to sneak some extra health benefits onto your plate

Lunch

• Swap pies, big burgers or savoury pastries for a sandwich, wrap, baguette or jacket potato with lower-fat fillings (watch the mayo!) such as tuna, seafood, chicken, Edam cheese, ham or roast meat with salad, or soft cheese with char-grilled vegetables or beans.
• See "healthy fast food".

Evening meal

• Choose tomato- or vegetable-based pasta or cook-in sauces, or brands with less than 5 g fat per 100 g
• Look for lower-fat ready-meals — ones with 10—15 g fat per serving — and serve with salad, extra vegetables or fruit. Add rice, pasta or bread if it comes without.
• Try oil-free or yoghurt-based dressings, or lemon juice and balsamic vinegar.

Snacks or desserts

• To make a change from the crisps and chocolate, why not try fresh or dried fruit, mixed nuts and raisins, a fruit bun or scone, pretzels, rice crackers, bread sticks, malt loaf, some low-fat confectionery (e.g. jelly beans), or snack items with less than 5 g fat per 100 g.
• Buy "light" or low-fat yoghurts, mousses, rice pudding, custards and fromage frais, or try sorbet and frozen yoghurt.

Drinks

• Tap or bottled water, sugar-free soft drinks and squashes, pure fruit juice, moderate tea and coffee, herbal teas. Have at least 2 litres (8 large glasses) of fluid each day.
• Alcohol — healthy limits for men are 3—4 units a day. A unit is half a pint of standard beer or lager, a small glass of wine, or a pub measure of spirits.

Healthy fast food

If you need to eat, and fast food is your only option, try these healthier choices:

• thin-crust pizza with ham, seafood or vegetable toppings — spice it up with extra chilli and garlic
• stir-fried Chinese dishes (without batter) and steamed rice or chow mein
• plain hamburger, cheeseburger or grilled chicken burger — with small fries — and an OJ (size matters when it comes to burgers, so beware of whoppers)
• vegetable, chicken or seafood curries with plain rice and chapatti (skip creamy kormas, tikka masalas and obvious oil slicks floating on surfaces)
• grilled or barbecued chicken with a bread roll or potato and salad
• shish kebab (as distinct from doner kebab)
• fish, chips and mushy peas — especially if you discard most of the batter and enjoy the nice moist fish inside 

Who else can help?

• Your doctor or practice nurse for advice and referral to local specialist health professionals or support groups.
• Local health clubs and gyms.

British Dietetic Association
5th Floor Elizabeth House
22 Suffolk Street Queensway
Birmingham B1 1LS
Tel: 0121 616 4900
E-mail: info@bda.uk.com

Professional body for dieticians who also run their own Weight Wise healthy-eating site aimed at the general public.

Web-site: http://bdaweightwise.com/bda/

For details on how to contact a state-registered dietitian either via the NHS or privately, visit the organisation's general site: www.bda.uk.com.

Eating Disorders Association

Web site: www.edauk.com

First Floor, Wensum House

103 Prince of Wales Road

Norwich NR1 1DW

Tel: 01603 621 414 (open Monday to Friday, 9.00 am—6.30 pm)

E-mail: info@edauk.com

Charity founded in 1989 offering fact sheets, a helpline and advice on specialists and counsellors in your area on anorexia nervosa, bulimia nervosa, binge eating disorder and related eating disorders.

Food Standards Agency

The government's independent food safety watchdog runs Eat Well, its own site for the general public including all the official advice on healthy eating. A good starting point.

Web-site: http://www.eatwell.gov.uk/

British Nutrition Foundation

The BNF is a scientific and educational charity which seeks to promote 'evidence-based nutritional knowledge and advice'.

Web-site: www.nutrition.org.uk

National Obesity Forum

The NOF is an organisation of health professionals founded in 2000 to raise awareness of obesity and the risks of being over-weight. It runs its own 'Waist Watch Action' aimed at the general public which can be accessed through the Public Info link on the main site.

Web-site: http://www.nationalobesityforum.org.uk

Slimming World

Web site: www.slimming-world.co.uk

Tel: 01733 521111

E-mail: info@slimming-world.co.uk

A reputable slimming club that runs some groups for men.

Weight Watchers

Web site: www.weightwatchers.com/international/uk/index.htmTel: 0345 123 000

E-mail: meetinginfo@weight-watchers.co.uk

A reputable slimming club that runs some groups for men.

Pete Cohen and Judith Verity, Slimming with Pete (Crown House Publishing) — an inspiring book to get you feeling better about food and weight.

First drafted by Lyndel Costain, a state registered dietitian and nutritionist.