10 Healthy Eating
of each of these groups. Current recommendations are illustrated in
figure 2.1; these are as follows:
- Fruit and vegetables: A wide variety of fruit and vegetables should be
eaten, and preferably five or more servings should be eaten per day
(National Heart Forum, 1997). - Bread, pasta, other cereals, and potatoes: Plenty of complex carbohy-
drate foods should be eaten, preferably those high in fiber. - Meat, fish, and alternatives: Moderate amounts of meat, fish, and
alternatives should be eaten, and it is recommended that the low-fat
varieties are chosen. - Milk and dairy products: These should be eaten in moderation, and
the low-fat alternatives should be chosen where possible. - Fatty and sugary foods: Food such as potato chips, candy, and sugary
drinks should be consumed infrequently and in small amounts.
Other recommendations for a healthy diet include a moderate intake of
alcohol (a maximum of 3 – 4 units per day for men and 2 – 3 units per day
for women), the consumption of fluoridated water where possible, a
Figure 2.1 Healthy eating. (Source: The balance of good health, reprinted by
permission of the Health Education Authority 1994.)