Constructing a healthy diet

Constructing a healthy diet - London City

Constructing a healthy diet

Constructing a healthy diet and sticking to it is the basis for well-being and a long, active, healthy life. Your body is a complex mechanism. To keep it functioning at peak efficiency and to support your immune system, it is necessary to consume the right level and balance of nutrients, vitamins and minerals.

5 A Day for A Healthy Diet

There is solid evidence showing that eating 5 portions of fruit and vegetables per day decreases the chances of heart attack. It also lessens the likelihood of stroke and some types of cancer. One portion can be:

  • An apple
  • A banana,
  • 80g of melon or pineapple,
  • 3-heaped tablespoons of any other vegetable

The importance of starch
Foods containing starch should constitute a little over one third of your diet. Base your meals on potato (also a source of fibre with the skin left on), pasta or rice. Opt for brown, wholegrain foods where possible.
Include dairy or dairy substitutes
Diary produce such as cheese, milk and yoghurt are sources of protein. In addition they also contain calcium. This is essential for bone growth and integrity.
Choose low fat, skimmed options of milk and yogurt. Yogurt should also be unsweetened. Soya or other dairy alternatives are also good. Ensure they too are unsweetened.
Include eggs and pulses when constructing a healthy diet
Eggs are an excellent source of protein, as are pluses. They are also a good source of vitamins and minerals. Pulses, including beans, lentils, etc. are sources of fibre too.
Fish, meat and poultry
Fish (particularly oily fish) is good source of omega 3 and 6 fatty acids. Fish can however also contain mercury. Because if this you should not eat more than 2-portions per week.
Meat is an excellent source of protein. It also contains B vitamins, plus iron and zinc. Choose meat that is lean.
Poultry should be skinned before cooking in order to reduce its fat content.
Fats, oils and spreads
It’s important to have fat in your diet. However, you should choose low-saturate fats, oils and spreads. This will help to keep your cholesterol levels down.
You should also limit the amount of sugar you consume. Fructose, the natural sugar contained in fruit is easier for your body to process than granulated sugar. You should also aim to minimise salt, as this can damage your liver.

Healthy Diet Advice

The essence of a healthy diet is based on:

  • Eating your 5-a-day
  • Having starch as the foundation of your meals
  • Consuming a little dairy or dairy alternatives such as soya milk
  • Include some eggs, beans and pulses
  • Fish, meat and poultry
  • Use non-saturated fats and oils
  • Drink plenty of fluids

Eating a healthy diet is essential for good health and well-being, but its also important to know the dangers of so-called clean eating.

Cholesterol Tests

If you would like to get your cholesterol levels checked out, you can use the walk-in health screening services we offer here at Broadgate Clinic London Wall. It is just a part of the private GP services we have to offer.

Rather than walking in off the street, if you would rather make a same-day (or later) appointment in advance of your visit, call 020 7638 4330.

Diet Advice Services

For advice in constructing a healthy diet, get in touch with Broadgate GP

Call Broadgate GP to book a private GP appointment.

020 7638 4330

Contact Broadgate GP

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