The Basic Healthy Diet

Every time you take a mouthful of food, you are re-fuelling the most clever chemical mechanism known: the human body. Food and water provide the fuel mix of vital nutrients that enable the body to function. Fighting off invading harmful bacteria, balancing the fluid level so that it stays stable even on a very hot day, and millions of other processes all need chemicals from food to work efficiently. Some foods have more to offer than others, but you do not have to give up the foods you most enjoy for the sake of your health: any food can fit into a healthy style of eating at least occasionally. It is the combinations and quantities you choose which are important to help protect your well-being.

The Main Food Groups:

The circle of food, right, is divided into segments showing the proportions of the main food groups that make up the basic healthy diet. It is not necessary to follow a strict regime or to work out exact percentages of different foods to eat: the human body is amazingly efficient at adapting to slightly higher or lower intakes. Although the total amount eaten will vary according to energy needs, this balance of foods from the different food groups is desirable for almost everyone from the age of five.

Breads, Cereals and Potatoes

Sometimes referred to as grains these provide most of the complex carbohydrates in the diet as well as many other important nutrients, especially most B-vitamins. Foods that make up most of this group are:
• Pasta
• Rice
• Cereals
• Breads
This also includes their products for example flour comes from a grain so many products made with flour usually comes under this group. Be aware however that most processed flour products will contain hidden sugars and fats making the foods high in calories and therefore not worth including in a weight loss diet plan. For fast weight loss it would be best to use ingredients for cooking in the most natural form for example brown rice, whole meal pasta, whole meal flour and wholegrain cereals. These contain high levels of fibre which reduce the amount of fat absorbed in each meal thereby lowering calorie consumption. Potatoes contain lots of complex carbohydrates and usually eaten in large quantities so they are usually in this group although strictly they are a vegetable.

Fruit and Vegetables

Virtually all fresh fruits and vegetables are low in fat, calories and salt. Many are high in fibre. They provide lots of simple chain carbohydrates ( natural sugars ) to increase energy levels for the day, they also provide a wide range of essential vitamins and minerals especially the anti-oxidants. Anti-oxidants such as vitamins A, C and E help slow down the aging process by mopping up free radicals which have been shown to damage cells and reduce its life.

Some fruits and vegetables are known to contain thousands of Phytochemicals. Phytochemicals are special molecules produced by plants to keep them protected from insects and many diseases. The health properties of Phytochemicals are passed onto us when we eat fresh fruit and vegetables giving us optimum health and increase energy levels to exercise more effectively - more exercise equals more calorie burning = fast weight loss!

Milk and Dairy Produce

Foods in this group provide the body with high-quality protein and our main source of calcium. Foods in this group also help provide vitamin D, potassium, vitamin A, vitamin B12, riboflavin, niacin and phosphorous. The vitamins riboflavin and niacin are responsible for releasing energy from fats and sugars keep us active for fast weight loss.
The main food in this group are:
• Milk
• Cheese
• Cottage cheese
• Yogurt

Meat, Fish and Alternatives

Most of the foods in this group come from animal origin, some may contain plenty of fats especially saturated. This is why its important to only select the leanest cuts for fast weight loss. They provide us with protein sources of the highest quality for the growth and maintenance of lean body mass which keeps our metabolism optimal. They also provide many other vital nutrients especially iron. Iron is important for healthy levels of red blood cells which help deliver oxygen to muscle cells so we can burn more fat!

Foods in this group include:
• Eggs
• Chicken and Turkey
• Pork
• Beef
• Lamb
• Fish
The above foods don’t provide much carbohydrates or fibre in their fresh form. Its important to note that products made from the list above may contain added carbohydrates, fats, sugars and sodium. Good examples are processed, frozen, boxed foods like fish fingers. Although many products like these still provide nutrients they may contain more than double the calorie content of their fresh, natural counterparts.

Other foods in this group include:
• Bean Curd
• Nuts & Seeds
• Legumes dried peas, beans & lentils
• Peanut butter & nut spreads
Apart from bean curd, contain high fibre and carbohydrates, however nuts contain up to 50% fat and therefore should be limited.

Fats and Sugary Foods

This group provides us with very little nutritional value, although all do contain some nutrients we should try to limit these as much as possible. The main problem is they contain excessive calories especially in the form of fats. We should eat these foods in addition to - not in place of - other natural, wholesome foods.
• cakes
• chocolate
• fats, oils & fat spreads
• sweets & Candy
• Biscuits
• soft drinks
• most sauces

 

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