The essentials
WATER
Drinking enough?
Water makes up about two-thirds of our body weight and it's important for this to be maintained. We also need water for our blood to be able to carry nutrients around the body. The British Dietetic Association guidelines state that an average adult should consume 2.5 litres of water per day.
CARBOHYDRATES
Always on the go?
Carbohydrates such as bread, cereals, rice, pasta and potatoes are a really important part of a healthy diet and should make up about a third of the food we eat. They are a good source of energy and the main source of a range of nutrients in our diet. As well as starch, these foods contain fibre, calcium, iron and B vitamins.
Some people think carbohydrates are fattening, but they contain less than half the calories of fat. You just need to watch out for the added fats used for cooking and serving, because this is what increases the calorie content.
FIBRE
Full enough yet?
Foods rich in fibre are a very healthy choice as they help to keep bowels healthy, stop constipation and may reduce the amount of cholestrol in your blood. These are all rich in fibre: wholegrain bread, brown rice, pasta, oats, beans, peas, lentils, grains, seeds, fruit and vegetables.
PROTEIN
Do you need an MOT?
Protein plays an essential role in building and repairing your body, good sources of protein are meat, fish, eggs, pulses, nuts and seeds.