Alva Carpenter’s Healthy Eating Guide
Eat for a healthy life!
There are 5 food groups:
- Fruit & Vegetables
- Fat & Dairy
You should aim to have some food from each group every day.
Carbohydrates for Energy
For example: bread, cereals, potatoes, pasta, rice, oats, noodles, maize, millet, corn meal, peas, beans and lentils.
Whole grains are best. For example: brown rice, brown granary bread, etc. These provide fibre and energy for your day.
Avoid “white” carbs – sugar, white bread, white pasta, white rice – they create fat in the body.
Eat your carbs at breakfast time to power your day and avoid them at lunch and dinner.
Too much will lead to weight gain. Too little and you will feel tired.
Protein for Building and Repairing Tissues
For example: meat, fish, eggs, poultry, nuts, beans, pulses.
Fish includes oily fish, herrings, mackerel, pilchards, sardines, tuna and salmon – frozen or canned, or fresh from the sea.
Aim to eat 2 or 3 portions per day.
Fruit & Vegetables for Fibre and Healing
Eat loads of different fruit, salad, and vegetables. They are a gift to your body.
Food from this group should provide one third of your daily intake.
Fats & Dairy are Essential for Cell Renewal, but also Energy
For example: butter, cheese, vegetable oils, salad dressings, yoghurt, cream, and fat in meat.
1-2 portions a day.
Sugar is Empty Calories
For example: sweets, chocolates, cakes, desserts, jams, sauces, and it is hidden in processed foods.
Sugar leads to weight gain and rots your teeth. This is a once-a-day treat and should be followed by a glass of water.
QUICK GUIDE TO WEIGHT CONTROL
Most people gain weight because they eat too much.
- Do not put more on your plates than you can hold in your two hands
- Once you have put food on your plate, say “no thank you” to second helpings
- Remember you will always want more – but that feeling will fade a few minutes after your brain realises you are full
- Aim to eat healthy 90% of the time
- At celebrations enjoy just a little of everything
LEARN FROM THE PAST
I am old enough to remember a time when portions were smaller.
There was no fast food, junk food, or ready-made meals.
Fizzy drinks were for children’s birthday parties.
Cakes were for celebrations.
Sweets were weekly pocket-money treats.
The power of advertising means these are no longer treats, but everyday fare. It is this change of attitude that has brought about a worldwide weight problem.
- Eat a healthy breakfast
- Eat some fruit, salad, and vegetables every day
- Eat three meals a day – two light meals and one main meal
- Limit yourself to two healthy snacks and one small treat per day
- Make water your main drink of the day – aim for 6 to 10 glasses
- Put a limit on tea and coffee
- Aim for a colourful plate of food
GUIDELINES TO AVOID DIABETES
- Buy wholegrain rice. White rice is converted into glucose rapidly, and excess consumption of white rice is associated with an increased risk of Type 2 Diabetes
- Drink coffee or tea without sugar
- All fruit juice should be diluted by half with water
- Fizzy soda drinks increase the risk of Type 2 Diabetes and are best avoided
- Make water your main drink of the day
- Limit alcoholic drinks to weekends, but best avoided due to high sugar content
- Eat 3 meals per day: two light meals and one main meal
- Allow 2 healthy snacks, such as fruit, nuts or yoghurt, and only one small treat per day
- Eat fruit, salad, and vegetables every day
- Prepare fresh, simple, homemade meals, and avoid ready-made or “fast food” meals