Meat

Meat is a good source of protein and vitamins and minerals, such as iron, selenium, zinc, and B vitamins. It is also one of the main sources of vitamin B12.

Cutting down on fat

Some types of meat are high in fat, particularly saturated fat, which can raise cholesterol levels. Having high cholesterol increases the chances of developing heart disease.

When you're buying meat, the type of cut or meat product you choose (and how you cook it) can make a big difference.

For example, a lean pork leg joint, roasted medium, typically contains one quarter of the fat of a pork belly joint with fat, grilled (5.5g fat per 100g and 1.9g saturated fat, compared with 23.4g fat per 100g and 8.2g saturated fat).

Lean rump steak, grilled, contains half the fat of rump steak with the fat, fried (5.9g fat per 100g and 2.5g saturated fat compared with 12.7g fat per 100g and 4.9g saturated fat). The fat content of beef mince can also vary widely.

Fried chicken breast in breadcrumbs contains nearly 6 times as much fat as chicken breast grilled without the skin (12.7g fat and 2.1g saturated fat compared with 2.2g fat per 100g and 0.6g saturated fat).

Try to go for the leanest option whenever you can. As a general rule, the more white you can see on meat, the more fat it contains. So, for example, back bacon has less than half the fat of streaky bacon.

Making healthier choices when buying meat

• Ask your butcher for a lean cut.
• If you're buying pre-packed meat, check the label to see how much fat it contains and compare products.
• Go for turkey and chicken, without the skin, because these are lower in fat.
• Try not to eat too many meat products such as sausages, salami, pâté and beefburgers, because these are generally high in fat. They are often high in salt too.
• Remember that meat products in pastry, such as pies and sausage rolls, are often high in fat.

Cutting down on fat when cooking meat

If you're trying to have less fat, it's a good idea to cut off any visible fat and skin before cooking because fat, crackling and poultry skin are much higher in fat than the meat itself. Here are some other ways to reduce fat when you're cooking meat:

• Grill meat rather than frying.
• Try not to add extra fat or oil when cooking meat.
• Roast meat on a metal rack above a roasting tin, so fat can run off.
• Try using smaller quantities of meat in dishes and more vegetables, pulses and starchy foods.

Cooking meat safely

It's very important to cook meat properly to make sure that any harmful bacteria have been killed. Otherwise you might get food poisoning.

Bacteria can be found all the way through certain meat. So this means you need to cook the following sorts of meat until the juices run clear and there is no pink or red left in them:

• poultry and game such as chicken, turkey, duck and goose
• burgers and sausages
• kebabs
• rolled joints

But you can eat whole cuts of meat that are still pink inside, as long as they have been properly sealed.

This means you can eat whole cuts of beef and lamb when they are pink or rare. This is because any bacteria are generally on the outside of the meat so if the outside is cooked, this should kill any bacteria, even if the middle of the meat is still pink. These include:

• steaks
• cutlets
• joints

More on cooking

Storing meat safely

It's especially important to store meat safely to stop bacteria from spreading and avoid food poisoning.

• Store raw meat/poultry in clean sealed containers on the bottom shelf of the fridge, so it can't touch or drip onto other food.
• Follow any storage instructions on the label and don't eat meat after its 'use by' date.
• When you have cooked meat and you're not going to eat it straight away, cool it as quickly as possible and then put it in the fridge or freezer. Remember to keep cooked meat separate from raw meat.

Freezing meat
It's OK to freeze raw meat providing you do the following things:

• freeze it before the 'use by' date
• follow any freezing or thawing instructions on the label
• defrost it in a microwave if you intend to cook it as soon as it's defrosted, otherwise thaw it in the fridge so that it doesn't get too warm
• try to use the meat within two days of defrosting - it will go off in the same way as fresh meat
• cook food until it's steaming hot all the way through

When meat thaws, lots of liquid can come out of it. This liquid will spread bacteria to any food, plates or surfaces that it touches. Keep the meat in a sealed container at the bottom of the fridge, so that it can't touch or drip onto other foods.

Always thoroughly clean plates, utensils, surfaces and hands after they have touched raw or thawing meat, to stop bacteria from spreading.

If you defrost raw meat and then cook it thoroughly, you can freeze it again, but remember never reheat foods more than once.

Liver and liver pâté

Liver and liver products, such as liver pâté and liver sausage, are a good source of iron and they are also a rich source of vitamin A.

But, because they are such a rich source of vitamin A, if you eat liver or liver products every week, you might want to choose not to have them more often.

This is because the body stores any vitamin A it doesn't use and so levels can build up over many years and be harmful.

If you do eat liver or liver products every week, you should avoid taking any supplements that contain vitamin A or fish liver oils (which are also high in vitamin A).

Older people should avoid eating liver or liver products more than once a week, or you could eat smaller portions. If you do eat liver products every week, you should also avoid taking any supplements that contain vitamin A or fish liver oils. This is because having too much vitamin A (more than 1.5mg of vitamin A per day from food or supplements), might increase the risk of bone fracture.

Women who are pregnant or trying for a baby also need to avoid vitamin A. See below for advice.

Older people who have weakened immunity (including those who've had transplants, are taking drugs that weaken the immune system or with cancers affecting the immune system, such as leukaemia or lymphoma) and pregnant women should avoid all types of pâté, including vegetable pâté because they can contain listeria, a type of bacteria that can cause severe foodborne illness.

To stop harmful germs growing, it's important to make sure you don't use food after its 'use by' date and follow the storage instructions on food labels.

More on vitamin A

More advice for older people

When you're pregnant

Food poisoning can be particularly unpleasant during pregnancy, so:

• always wash your hands after handling raw meat, and store raw foods separately from ready-to-eat foods
• make sure you cook meat properly and take particular care with sausages and minced meat

You should avoid all types of pâté, including vegetable pâté because they can contain listeria, a type of bacteria that could harm your unborn baby. To stop harmful germs growing, it’s important to make sure you don’t use food after its ‘use by’ date and follow the storage instructions on food labels.

You should also avoid eating liver and liver products, which includes pâté, because these foods are very high in vitamin A. Having too much vitamin A might harm your unborn baby. For the same reason, you also need to avoid taking supplements containing vitamin A or fish liver oils. Ask your GP or midwife if you want more information.

Pulses, nuts and seeds

Pulses include beans, lentils and peas. They are a low-fat source of protein, fibre, vitamins and minerals and they count as a portion of fruit and veg.

Nuts and seeds are a tasty source of protein and other nutrients.

What's a pulse?

A pulse is an edible seed that grows in a pod. Pulses are a great source of protein for vegetarians, but they are also a very healthy choice for meat-eaters.

Pulses include the whole range of beans, peas and lentils such as:

• baked beans
• red, green, yellow and brown lentils
• black eyed peas
• garden peas
• runner beans
• chickpeas
• broad beans
• kidney beans
• butter beans

You can add pulses to soups, casseroles and meat sauces to add extra texture and flavour. This means you can use less meat, which makes the dish lower in fat and cheaper - important if you have a big family, are on a budget or catering for a large number.

Pulses also count as a starchy food and add fibre to your meal. The fibre found in pulses may help lower blood cholesterol so they are also good for your heart.

Pulses are a good source of iron, but try to have some food (such as peppers or dark green vegetables) or a drink rich in vitamin C (such as orange juice) with your meal to help you absorb the iron. This is because the type of iron found in pulses is harder for the body to absorb compared to that found in meat.

And you should also avoid tea and coffee for half an hour after eating an iron-rich meal because these drinks make it harder for the body to absorb iron.

Pulses and 5-a-day

Pulses count as one of the variety of at least five portions of fruit and veg we should be aiming to eat each day.

Three heaped tablespoons of pulses = one portion.

But pulses can only make up a maximum of one portion a day. This is because we need to eat a variety of fruit and veg to make sure we get all the important nutrients we need.

Buying pulses

Tinned pulses
Tinned pulses are very quick and easy to use because they have already been soaked and cooked so you only need to heat them up or add them straight to salads if you're using them cold.

Tinned baked beans are a healthy choice but they can be high in sugar and salt. So check the nutrition information on the label to help you choose those with less sugar and salt.

If you buy tinned lentils, beans or peas (or other vegetables), always try to choose those with no added salt and sugar if possible.

Dried pulses
Dried pulses need to be soaked and cooked before they are tender enough to use. Dried kidney beans and soya beans contain toxins so these need to be cooked properly before you can use them, check the information in Cooking and storing pulses.

Cooking and storing pulses

If you're cooking dried kidney beans or soya beans, check the advice below.

Many other types of dried pulses need to be soaked to make them easier to digest. Cooking times vary depending on the type of pulse and how old they are, so it's best to follow the instructions on the packet or in a recipe book.

Cooking kidney beans

If you buy dried kidney beans, it's important to cook them properly. This is because kidney beans contain a natural toxin (called lectin) that can cause stomach aches and vomiting. However, it's easy to destroy the toxin if you prepare the beans properly.

Follow these three steps to destroy the toxins:

1. soak the dried beans for at least 12 hours
2. drain and rinse the beans then cover them with fresh water
3. boil them vigorously for at least 10 minutes

Then you need to simmer the beans for approximately 45 to 60 minutes to make them tender.

If you buy tinned kidney beans, they have already been through this process so you can use them straight away.

Cooking soya beans

If you buy dried soya beans, it's also important to cook them properly. This is because the raw beans contain a natural toxin (which is called a 'trypsin inhibitor') that can stop you digesting food properly. However, it's easy to destroy the toxin if you prepare the beans properly.

Follow these three steps to destroy the toxins:

1. soak the dried beans for at least 12 hours
2. drain and rinse the beans then cover them with fresh water
3. boil them vigorously for 1 hour

Then you need to simmer the beans for approximately 2 to 3 hours to make them tender.

If you buy tinned soya beans, they have already been through this process so you can use them straight away.

Storing cooked pulses

If you cook pulses and you aren't going to eat them immediately, cool them as quickly as possible and then put them in the fridge or freeze them.

Don't leave pulses (or other cooked foods) out at room temperature for more than an hour or two, because this could allow bacteria to grow and multiply.

If you keep cooked pulses in the fridge, eat them within two days.

If you freeze them, it should be safe to keep them for a long time, providing they stay frozen. However, keeping food frozen for too long can affect its taste and texture, so it's a good idea to follow the freezer manufacturer's instructions about how long to store certain foods.

Nuts and seeds

Nuts
Nuts are high in fibre, rich in a wide range of vitamins and minerals and a good source of protein (which is important for vegetarians).

Nuts can be a good alternative to snacks high in saturated fat. They are a good source of monounsaturated fat, which can help reduce the amount of cholesterol in our blood. They also contain other unsaturated fats called 'essential fatty acids', which the body needs for good health.

However, nuts are also high in fat, so it's a good idea not to eat too many of them. And try to avoid salted nuts because they are very high in salt.

Seeds
There are many different types of seeds such as:

• sunflower
• pumpkin
• sesame
• poppy
• flax

Seeds contain protein, fibre and vitamins and minerals. They also add extra texture and flavour to various dishes and can be used to coat breads.

They make a healthy snack and you could try adding them to salads, casseroles and breakfast cereals.

You can eat them raw, or try dry frying or dry roasting them in a frying pan or in a roasting tin without any oil.

Eggs

Eggs are a good source of protein, and contain vitamins and minerals. They are also easy to prepare. But it's important to handle, cook and store them properly to avoid food poisoning especially for the very young, pregnant women and elderly people.

How many eggs?

There is no recommended limit on how many eggs people should eat. Eggs are a good choice as part of a healthy balanced diet. But remember that it's a good idea to eat as varied a diet as possible. This means we should be trying to eat a variety of foods each week to get the wide range of nutrients we need.

Eggs are a good source of:

• protein
• vitamin D
• vitamin A
• vitamin B2
• iodine

Eggs can make a really healthy meal. Why not try one of these for your breakfast, lunch or evening meal:

• Spanish omelettes with chunks of cooked potatoes (you could use leftover potatoes from last night's dinner) and onions served with steamed veg or a salad. All sorts of veg will work in the omelette - sweet potato, peppers, spring onions and mushrooms are all good choices.
• Poached egg and baked beans (choose reduced salt and sugar versions if you can) served on thick sliced toast makes a great brunch - you could serve it with grilled tomatoes or mushrooms.
• Scrambled eggs on thick slices of brown toast, add some spring onions or mushrooms and serve with grilled tomatoes.
• Boiled eggs chopped into a summer salad. If you include salad leaves, new potatoes, green beans, red onion, olives, boiled egg and some tuna, you will have yourself a filling salad nicoise.

But remember that quiches and flans can be high in fat and salt, so try not to eat these too often. The pastry is high in fat, and quiches and flans often contain cream and cheese, and sometimes bacon too, all of which add to the saturated fat and salt content.

If you are making your own quiche or flan, go easy on the cream and cheese - if you use a strong flavoured cheese you will only need to use a small amount. And add some vegetables such as broccoli, peppers and tomatoes.

Fried eggs are higher in fat than boiled, poached or scrambled eggs, but there's nothing wrong with having them occasionally. If you do want a fried egg, use an oil that is high in unsaturated fat such as sunflower oil. It's a good idea to drain off as much of the oil as you can and it will also help to put the egg on some kitchen paper before putting it on your plate.

Eggs and cholesterol

Eggs contain cholesterol and high cholesterol levels in our blood increases our risk of heart disease.

However, the cholesterol we get from our food - and this includes eggs - has less effect on the amount of cholesterol in our blood than the amount of saturated fat we eat. So, if you are eating a balanced diet you only need to cut down on eggs if you have been told to do so by your GP or dietitian. If your GP has told you to watch your cholesterol levels, your priority should be cutting down on saturated fats.

Keeping eggs safe

Eating raw eggs, or eggs with runny yolks, or any food containing these, can cause food poisoning especially for anyone who is:

• very young (babies to toddlers)
• elderly
• pregnant
• already unwell

This is because some eggs contain salmonella bacteria, which can cause serious illness, especially for anyone in these groups. So if you are preparing food for anyone in these groups always make sure eggs are cooked until the white and yolk are solid.

If you want to choose the safest option, you could use pasteurised egg for all foods that won't be cooked or will be only lightly cooked. And the safest option, for example for caterers preparing food for these vulnerable groups, is to always use pasteurised egg.

There are three main issues that we should all be aware of:

• avoiding the spread of bacteria
• cooking eggs properly
• storing eggs safely

Avoiding the spread of bacteria
Bacteria can spread very easily from eggs to other foods, hands, worktops, etc. There can be bacteria on the shell, as well as inside the egg, so you need to be careful how you handle eggs, when they are still in the shell and after you have cracked them.

If you touch eggs, or get some egg white or yolk on your hands, you could spread bacteria to anything else you touch, whether it's food or the fridge handle, so make sure you wash and dry your hands thoroughly.

If a whole egg, egg shell, or drips of white or yolk touch other foods, then bacteria can spread onto those foods.

Bacteria can also spread onto worktops, dishes and utensils that are touched by eggs, and then the bacteria can spread to other foods that touch the worktops, dishes or utensils.

So remember to:

• Keep eggs away from other foods, when they are still in the shell and after you have cracked them.
• Be careful not to splash egg onto other foods, worktops or dishes.
• Always wash and dry your hands thoroughly after touching eggs or working with them.
• Clean surfaces, dishes and utensils thoroughly, using warm soapy water, after working with eggs.

Cooking eggs properly
If you cook eggs until both the white and yolk are solid this will kill any bacteria. If you are cooking a dish containing eggs, make sure you cook it until the food is steaming hot all the way through.

Foods that are made with raw eggs and then not cooked, or only lightly cooked, can cause food poisoning. This is because any bacteria in the eggs won't be killed.

All the following might contain raw eggs:

• home-made mayonnaise
• Béarnaise and hollandaise sauces
• some salad dressings
• ice cream
• icing
• mousse
• tiramisu and other desserts

For the safest choice, you could use pasteurised egg instead (available from some supermarkets), because pasteurisation kills bacteria.

If you're concerned, when you're eating out or buying food that isn't labelled and you're not sure whether a food contains raw egg, ask the person serving you.

If you buy commercially produced mayonnaise, salad dressings, sauces, ice cream, desserts, or ready-made icing, these will almost always have been made using pasteurised egg. Check the label but ask if you're not sure.

Storing eggs safely
Here are some tips to help you store your eggs safely:

• Do store eggs in a cool, dry place, ideally in the fridge.
• Do store eggs away from other foods. It's a good idea to use your fridge's egg tray, if you have one, because this helps to keep eggs separate.
• Do eat dishes containing eggs as soon as possible after you've prepared them, but if you're not planning to eat them straight away, cool them quickly and then keep them in the fridge.
• Don't use eggs after their 'best before' date for the safest choice.
• Don't use eggs with damaged shells, because dirt or bacteria might have got inside them.

Fish and shellfish

We should be eating at least two portions of fish a week including one of oily fish. Fish and shellfish are good sources of a variety of vitamins and minerals, and oily fish is particularly rich in omega 3 fatty acids. But if we want to make sure there are enough fish to eat now, and in the future, we need to start thinking about the choices we make when we choose which fish we eat.

Why is fish a healthy choice?

Fish and shellfish are good sources of essential vitamins, such as niacin, and minerals, such as selenium and iodine.

Different types of seafood also give different health benefits. Check out the lists below.

Oily fish

• includes fish such as salmon, mackerel, sardines, trout and herring


• is rich in omega 3 fatty acids, which helps prevent heart disease


• is a good source of vitamins A and D

White fish

• includes fish such as haddock, plaice, pollack, coley and cod


• is very low in fat. This means, just like beans and pulses or chicken without the skin, white fish is a healthier low-fat alternative to, for example, red or processed meat that tends to be higher in fat, especially saturated fat


• contains some omega 3 fatty acids, but at much lower levels than oily fish. See Oily fish, shellfish and omega 3 for more on omega 3 fatty acids

Shellfish

• includes prawns, mussels and langoustine


• is low in fat


• is a good source of selenium, zinc, iodine and copper


• some types such as mussels, oysters, squid and crab are also good sources of omega 3 fatty acids. (See Oily fish, shellfish and omega 3)

Fish where you also eat the bones

• includes whitebait, canned sardines, pilchards and salmon
• help make our bones stronger because they are good sources of calcium and phosphorus

If you want to make the healthier choice, remember to go for steamed, baked or grilled fish or shellfish, rather than fried. This is because frying makes fish and shellfish much higher in fat, especially if they’re cooked in batter.

But this doesn’t mean you need to stop having an occasional portion of fish and chips. Check out Preparing and cooking fish and shellfish for tips on making your fish and chips a healthier option.

But don’t eat too much fish

Although most people should be eating more fish for their health, there are maximum levels recommended for oily fish and crab (and some types of white fish), see How much oily fish? in Oily fish, shellfish and omega 3. Also, again for health reasons, adults should have no more than one portion of swordfish, shark or marlin a week. This is because these fish could contain high levels of mercury.

People who eat a lot of fish every week should try to eat as wide a variety as possible not only for good health but also because of concerns about numbers of fish.

'Pregnancy, children and babies' below contains advice about fish for women who are pregnant, breastfeeding or trying for a baby, and for children and babies.

Do you take supplements?

If you take fish liver oil supplements, remember these are high in vitamin A. This is because fish store vitamin A in their livers. Having too much vitamin A over many years could be harmful.

If you take supplements containing vitamin A, make sure you don't have more than a total of 1.5mg a day from your food and supplements.

Oily fish, shellfish and omega 3

The type of omega 3 fatty acids found in fish (they’re actually called ‘long chain omega 3 polyunsaturated fatty acids’) help prevent heart disease. These fatty acids are also important for women who are pregnant or breastfeeding because they help a baby's nervous system to develop (see Pregnancy, children and babies).

Oily fish such as mackerel, sardines, trout, herring and salmon are the richest source of omega 3 fatty acids. The main shellfish sources are mussels, oysters, squid and crab. Some white fish and other shellfish also contain omega 3 fatty acids but not as much as oily fish.

You can check which fish are oily and which aren't in the table below. And while you’re looking at the lists, have a think about how many of these fish you usually eat. Why not try eating something different?

Oily fish

White fish

Anchovies Carp Eel Herring (Bloater) Hilsa Jack (also known as Scad, Horse mackerel and Trevally) Kipper (herring) Mackerel Orange roughy Pilchards Salmon Sardines Sprats Swordfish Trout Tuna (fresh) Whitebait

Brill Catfish Cod Coley Dab Dover sole Flounder Flying fish Gurnard Haddock Hake Halibut Hoki John Dory Lemon sole Ling Marlin Monkfish Pangas (also known as River cobbler, Basa or Pangasius) Parrot fish Plaice Pollack Pomfret (also known as Butterfish) Red and grey mullet Redfish (also known as Ocean perch or Rose fish) Snapper (also known as Jobfish and Red snapper) Rock salmon/Dogfish (also known as Flake, Huss, Rigg or Rock eel) Rohu (also known as Ruhi) Sea bass Sea bream (also known as Porgy) Shark Skate Tilapia Tuna (canned) Turbot Whiting

Fresh tuna is an oily fish and is high in omega 3 fatty acids. But when it's canned, these fatty acids are reduced to levels similar to white fish. So, although canned tuna is a healthy choice for most people, it doesn't count as oily fish.

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How much oily fish?

Most people should be eating more oily fish because omega 3 fatty acids are very good for the health of our hearts.

However, there are recommendations for the maximum number of portions of oily fish we should be eating each week (a portion is about 140g):

2 portions of oily fish	4 portions of oily fish
Girls and women who might have a baby one day	Women who won’t have a baby in the future
Women who are pregnant or breastfeeding	Men and boys

Why are there limits for oily fish?

Oily fish can contain low levels of pollutants that can build up in the body. The pollutants found in oily fish include dioxins and PCBs (polychlorinated biphenyls). Dioxins and PCBs tend to be found in all foods containing fats. They have no immediate effect on health, but can be harmful because they build up in our bodies over time.

The recommended maximums for oily fish are lower for most girls and women because high levels of dioxins and PCBs in the diet could affect the development of a baby in the future.

If a woman changes her diet when she becomes pregnant, or when she starts trying for a baby, this won't change the levels of dioxins and PCBs that are already in her body. So it's a good idea to limit the amount of oily fish eaten from a young age.

Omega 3 fatty acids are good for a baby's development so pregnant women shouldn't stop eating oily fish (see Pregnancy, children and babies).

So remember, don't give up eating oily fish because the health benefits outweigh the risks as long as you don't eat more than the recommended maximums.

Recent surveys have shown that some other fish, as well as brown crab meat, might also have similar levels of dioxins and PCBs as oily fish.

These fish are: sea bream, sea bass, turbot, halibut and rock salmon (also known as dogfish, flake, huss, rigg or rock eel).

Anyone who regularly eats a lot of fish should consider choosing a wider variety – and avoid eating crab and these five fish too often. Eating a wider variety of fish and shellfish will also help reduce the environmental impact.

Also adults should have no more than one portion of swordfish a week. This is because it could contain high levels of mercury.

Are there enough fish in the sea?

Around the world, some types of fish, especially in certain areas, are threatened by being over-fished. At the same time, we’re eating more fish and shellfish in this country and across Europe. Fish and shellfish farming (and other types of what are known as ‘sustainable aquaculture’) have a significant role to play in meeting our demand for fish and shellfish, along with fishing at sea.

Here are some practical things we can all do when we’re choosing seafood:

• try to choose fish and shellfish that comes from responsibly managed sources, this means it will have been caught in a way that allows the fish population to continue in the future. Or choose fish and shellfish that has been produced sustainably, this means it will have been farmed in a way that allows the fish population to continue in the future. See below for where to find advice on choosing sustainable seafood.
• read the labels on fish. These often tell you where the fish comes from as well as what species it is. This can be important because stocks of certain types might be declining in some areas but not in others.
• look for assurance scheme logos (‘eco-labels’), for example the Marine Stewardship Council’s 'blue tick'.
• be adventurous – try something new. If you eat fish regularly, try eating a wider variety of fish to help reduce the environmental impact.

Nutrition essentials

This section contains practical advice about making healthier and safer food choices. Remember that to have a healthy diet, most people should be eating:

• plenty of fruit and veg


• plenty of starchy foods such as rice, bread, pasta (try to choose wholegrain varieties when you can) and potatoes


• some protein-rich foods such as meat, fish, eggs and pulses


• some milk and dairy foods


• just a small amount of foods high in fat, salt and sugar

It's also important to eat a variety of foods to make sure we get all the nutrients our bodies need.

Starchy foods

Find out the benefits of starchy foods such as bread, rice, pasta and potatoes...

Starchy foods

Fruit and veg

Check out our portion guide and get some tips on how to eat your 5-a-day...

Fruit and veg

Milk and dairy

Milk and dairy products are a great source of some essential vitamins and minerals...

Milk and dairy

Starchy foods

Starchy foods such as bread, cereals, rice, pasta and potatoes are a really important part of a healthy diet. Try to choose wholegrain varieties whenever you can.

How much do I need?

Starchy foods should make up about a third of the food we eat. Most people should be eating more starchy foods. So if you want to eat healthily try to think about the proportions of the different foods you eat in a day.

Starchy foods 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 starchy foods 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. If you're concerned about your weight, wholegrain varieties are an especially good choice.

Low-carbohydrate diets
'Low-carbohydrate' diets have had a lot of publicity recently. These diets usually involve cutting out most starchy foods.

Cutting out starchy foods, or any food group, can be bad for your health because you could be missing out on a range of nutrients. Low-carbohydrate diets tend to be high in fat, and eating a diet that is high in fat (especially saturated fat from foods such as meat, cheese, butter and cakes) could increase your chances of developing coronary heart disease.

These diets may also restrict the amount of fruit, veg and fibre you eat, all of which are vital for good health.

So, rather than avoiding starchy foods, it's better to try and base your meals on them, so they make up about a third of your diet.

If you're concerned about your weight see the Healthy weight section.

Fibre

Most people don't eat enough fibre. Foods rich in fibre are a very healthy choice, so try to include a variety of fibre-rich foods in your diet. These are all rich in fibre: wholegrain bread, brown rice, pasta, oats, beans, peas, lentils, grains, seeds, fruit and vegetables.

Fibre is only found in foods that come from plants. There are two types of fibre: insoluble and soluble.

Insoluble fibre
This is the fibre that the body can't digest and so it passes through the gut helping other food and waste products move through the gut more easily.

Wholegrain bread, brown rice, wholegrain breakfast cereals and fruit and vegetables all contain this type of fibre.

Insoluble fibre helps to keep bowels healthy and stop constipation. And this means we are less likely to get some common disorders of the gut. Foods rich in this sort of fibre are more bulky and so help make us feel full, which means we are less likely to eat too much.

Soluble fibre
This fibre can be partially digested and may help to reduce the amount of cholesterol in the blood. Particularly good sources of soluble fibre include oats and pulses such as beans and lentils.

Tips for eating more starchy foods and fibre

Most people aren't eating enough starchy foods or fibre. Here are some good sources for you to choose from:

• all sorts of bread including wholemeal, granary, brown, seedy, chapattis, pitta bread, bagels, roti and tortillas
• potatoes, plantain, yam and sweet potato
• more exotic choices included dasheen, coco yam and kenkey
• squash, breadfruit and cassava
• wholegrain breakfast cereals
• beans, lentils, peas
• couscous, bulgar wheat
• maize, cornmeal

We should all be trying to eat a variety of starchy foods and choosing wholegrain, brown or high fibre varieties whenever we can.

Here are some tips to help you increase the amount of starchy foods and fibre you are eating:

• Have more rice and pasta and less sauce.
• If you're having sausages and mash - have more of the mash, some vegetables and one less sausage.
• Add beans or lentils to your casseroles, stews and curries - this will also bump up the fibre content and because you will be able to use less meat, the meal will be cheaper and lower in saturated fat.
• Try different breads such as seeded, wholemeal and granary and go for thick slices.
• Try brown rice - it makes a very tasty rice salad.
• Opt for wholegrain cereals or mix some in with your favourite cereal.
• Porridge is a great warming winter breakfast and whole oats with fresh fruit and yoghurt makes a great start to a summer's day. Oats are a good source of soluble fibre.

  All about rice and grains

  

  Rice and grains are an excellent choice as a starchy food. They give us energy and are also good value and low in fat.
  
  There are many types to choose from such as:
  

• all kinds of rice - quick cook, abborio, basmati, long grain, brown, short grain, wild
• couscous
• bulgar wheat

Rice and grains contain:

• some protein, which the body needs to grow and repair itself
• some fibre that can help the body get rid of waste products
• B vitamins, which release the energy from the food we eat and help the body to work properly

We should eat some starchy foods, such as rice, grains, bread and potatoes every day as part of a healthy balanced diet.

Rice is eaten in many countries throughout the world. There are many different types that have different tastes and textures.

Rice and grains such as couscous and bulgar wheat can be eaten hot or cold and in salads, such as tabbouleh.

Storing and reheating
There are a few things to remember when you are storing and reheating cooked rice and grains. This is because the spores of some food poisoning bugs can survive cooking.

If cooked rice or grains are left standing at room temperature, the spores can germinate. The bacteria multiply and produce toxins that can cause vomiting and diarrhoea. Reheating food won't get rid of the toxins.

Therefore, it's best to serve rice and grains when they've just been cooked. If this isn't possible, cool them within an hour after cooking and keep them refrigerated until reheating or using in a cold dish.

You should throw away any rice and grains that have been left at room temperature overnight.

Don't keep cooked rice and grains for longer than two days and don't reheat them more than once. Check the 'use by' date and storage instructions on the label for any cold rice or grain salads that you buy.

All about bread

Bread, especially wholemeal, granary, brown and seedy bread, is a healthy choice as part of a balanced diet.

Bread is a starchy food, like pasta, potatoes and rice, and these foods should make up about a third of our diet.

Wholegrain, wholemeal and brown bread give us energy and contain B vitamins, vitamin E, fibre and a wide range of minerals. White bread also contains a range of vitamins and minerals, but it has less fibre than wholegrain, wholemeal or brown bread.

Bread has been a staple food in the UK for centuries. These days, more than 200 varieties of bread are available in this country, with origins from all around the world. These range from ciabatta, pumpernickel, baguette and soda bread, to bagels, flour tortillas and pitta.

Some people avoid bread because they think they're allergic to wheat, or because they think bread is fattening. But it's very important to talk to your GP before cutting out any type of food.

This is because you could be missing out on a whole range of nutrients that we need to stay healthy.

All about potatoes

Potatoes are a great choice of starchy food. They’re a good source of energy, fibre, B vitamins and potassium.

Although potatoes don’t contain much vitamin C compared to other vegetables, in Britain we get a lot of our daily vitamin C from them because we eat so many.

Whether they're mashed, boiled, sautéed or steamed, you’ll find potatoes in many British and international dishes from shepherd's pie to Spanish omelette. Potatoes can also give soups a thick and creamy texture without having to add butter or cream. When cooking or serving try to go for lower fat (polyunsaturated) spreads or unsaturated oils like olive or sunflower instead of butter.

There are lots of varieties of potatoes, which are great for cooking in different ways. New potatoes are planted and harvested early in the year and are a little higher in vitamin C. Some are more ‘waxy’, good for using in salads, others have a ‘floury’ texture, great for fluffy mash. But for a good all-round potato choose a King Edward or a Maris Piper.

To get the most out of them, leave the skins on to keep in more of the fibre and vitamins. If you’re boiling them some nutrients will leak out into the water, especially if you’ve peeled them. So use only enough water to cover them and cook for the minimum time.

Storing and Cooking

You should keep potatoes somewhere dark, cool and dry, but not in the fridge. This is because putting them in the fridge can increase the amount of sugar they hold, which could lead to higher levels of a chemical called acrylamide when the potatoes are roasted, baked or fried at high temperatures.

Keeping potatoes cool and dry will also help stop them sprouting, you shouldn’t eat any green or sprouting bits of potatoes.

Foods to Limit

A first step towards good health and healthy body weight is to follow Canada's Food Guide by:

• Eating the recommended amount and types of food each day; and
• Limiting foods and beverages high in calories, fat, sugar or salt (sodium).

Examples of foods and beverages that are often high in calories, fat, sugar or salt (sodium) are:

Cakes and pastries Cookies and granola bars Ice cream and frozen desserts Chocolate and candies Doughnuts and muffins French fries

Nachos Potato chips Alcohol Fruit flavoured drinks Soft drinks Sports and energy drinks Sweetened hot or cold drinks

Ideas for healthy alternatives to foods and
beverages high in calories, fat sugar or salt

Instead of...

Cakes and pastries	Try fruit with yogurt, a baked apple with cinnamon or graham crackers to satisfy your sweet tooth.
Cookies and granola bars	Try plain popcorn with a sprinkling of herbs.
Ice cream and frozen desserts	Try freezing yogurt in a popsicle tray.
Doughnuts	Try making your own high fibre, low fat muffins or bagels.
French fries	Try baking strips of potato or sweet potatoes in your oven with a small amount of oil and herbs and spices.
Nachos	Use a small amount of cheese (1½ oz.) and melt on rye crisps or home made baked pitas. Count this towards your recommended number of Food Guide Servings of Milk and Alternatives and Grain Products.
Potato chips	Choose plain popcorn or home made baked pitas.
Fruit flavoured drinks	Add lemon, lime or cucumber to your water or choose milk, fortified soy beverage or 100% juice.
Sports and energy drinks	Have water, it usually does the trick.

If you want something...

Salty	Try adding garlic or herbs.
Crunchy	Have some plain popcorn, vegetable sticks or breadsticks with hummus.
Creamy	Have a bowl of low fat yogurt.
Sweet	Try a fruit salad.
Thirst quenching	Drink water with a wedge of lemon or lime.

Take a step today... towards eating well

Look at these tips to get ideas on ways to eat well everyday. You don't have to try them all at once. Try one of the tips below, or one of your own, each month over the next year and see what a difference a small change can make.

	Have breakfast every day. It may help control your hunger later in the day.
	Benefit from eating vegetables and fruit at all meals and as snacks.
	Use the Nutrition Facts table on food labels to find the amount of calories or nutrients in the stated amount of food. Choose products that contain less fat, saturated fat, trans fat, sugar and sodium (salt). Select products with more fibre.
	When eating out, order smaller portions or share with a friend. Request nutrition information about the menu items to help you make healthier choices.
	Enjoy eating with family and friends.
	Take time to eat and savour every bite.
	Spread your meals throughout the day to keep you energized and satisfied. Avoid skipping meals which may cause you to eat more than you need later in the day.
	Drink water to satisfy your thirst and limit your intake of high calorie sweetened beverages.
	Snack smartly. Follow your hunger cues and choose foods from one of the four food groups.
	Balance your eating with your daily physical activities. If you are very active choose additional foods from the four food groups to satisfy your extra calorie needs.