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This is the bit were we tell you how you can keep fit and look beautiful forever by eating the right stuff!
Guideline Daily Amounts, (GDAs), provide an ‘at a glance’ guide to the percentage of calories, sugars, fat, saturates, & salt that are present in our food.
You can use them to make sure you’re sticking as closely as possible to the amounts recommended by nutritionists. Below are GDA tables for healthy adults & children will help you plan your shopping & meals for a healthy balanced diet.
Exercise is just as important as a healthy diet for weight control. 30 minutes of moderate exercise a day is the recommendation. if sweating it out at the gym isn’t your thing why not try but incorporating exercise into every day activities such as using the stairs instead of the lift, going for a brisk walk on your lunch hour, getting off the bus a few stops early, playing games with the children or even a bit of light shopping!
Eating a balanced diet
No single food contains all the nutrients needed for health so we should eat a balanced diet by choosing a variety of foods from the five food groups:
- Carbohydrates
- Fruit & Vegetables
- Proteins
- Fats
- Sugars
Bread, cereals, grains and potatoes
These provide energy in the form of carbohydrates & dietary fibre along with a range of vitamins & minerals essential to so many of your body’s processes.
Fruit and vegetables
A rich source of vitamins, minerals, fibre & phytochemcials, which work together to help protect against heart disease, cancer & many of the conditions associated with ageing. Aim to eat at least five servings of different fruit & vegetables each day.
Meat & meat alternatives
(fish, eggs, beans and pulses, nuts and seeds) Foods from this group provide protein, essential for the growth and repair of the body’s cells. They also contain important vitamins and minerals. Aim for a minimum of at least two servings from this group each day.
Dairy products
An important source of calcium, essential for strong bones and teeth. They also provide protein, vitamin A, vitamin D and vitamin B2. Adults need three servings from this group each day.
Fat and sugar
Because of the danger to your health from high levels of fat, you should keep foods such as pastries, crisps, sugary desserts, sweets, cakes and fried food to a minimum.