Healthy Eating Guidelines

The following are broad guidelines to demonstrate how to achieve a healthy, balanced diet. Much of the information could relate to the population in general, but it is specifically presented with the older person in mind.

The Food Pyramid

The Food Pyramid is a visual guide to a healthy diet. You should eat more of the foods from the bottom two shelves of the pyramid, namely, breads, cereals, potatoes, fruit and vegetables, with smaller amounts of foods coming from milk, cheese, yoghurt, meat and alternatives. Choosing foods from each shelf of the Food Pyramid in the amounts suggested will provide a balance of energy, protein, vitamins and minerals each day.

Healthy Eating Meal Plan

Breakfast
Fruit or unsweetened fruit juice
Cereal with milk
Bread/toast with spread
Tea or coffee

Mid-morning
Fruit/bread/scone or biscuit
Tea or coffee

Main Meal
Soup (preferably homemade)
Fish/chicken/lean meat or vegetarian alternative
Vegetables or salad
Potatoes (boiled/baked)/rice/pasta
Fruit (fresh or stewed)/fruit crumble/milk pudding or yogurt

Mid-afternoon
Fresh fruit/plain biscuit/scone

Light meal
Lean meat/chicken/fish/egg/cheese or vegetarian alternative
Vegetables/salad
Bread or roll
Yoghurt/milk or fresh fruit
Tea or coffee

Supper
Tea or milky drink.
Bread/scone or plain biscuit

ARE YOU GETTING ENOUGH FIBRE?

High fibre foods are important for good health. Eating a diet rich in fibre helps to prevent constipation and to safeguard against other bowel problems.

FOR THE FIBRE YOU NEED EACH DAY:

• Eat a high fibre cereal for breakfast each morning e.g. porridge, bran-based or wholewheat cereals
• Choose 100% wholemeal bread
• Eat at least 2 portions of vegetables each day
• Have 1-2 pieces of fruit each day.
• Remember to drink plenty of fluids throughout the day.

IDEAS FOR HIGH FIBRE SNACKS:

• Baked beans on wholemeal toast.
• Lentil soup and wholemeal bread.
• Mixed dried fruit and nuts
• Wholemeal fruit scone
• Stewed prunes and custard
• High fibre cereal and milk

ARE YOU GETTING ENOUGH FLUID?

Drink at least 6 to 8 cups of fluid everyday. This can include water, tea and fruit juice. A good fluid intake is important, especially if you are eating more foods rich in fibre.

ARE YOU GETTING ENOUGH IRON?

Meat, poultry, fish and offal foods such as liver are all good sources of iron. Other sources include green leafy vegetables, peas and beans and fortified breakfast cereals. Foods rich in vitamin C such as orange juice taken with any of these foods will help your body take in more iron.

ARE YOU GETTING ENOUGH CALCIUM?

Bones of all ages need calcium. Choose dairy products such as milk, yoghurt or cheese and have three servings everyday. If you are watching your weight choose low fat varieties.

ARE YOU GETTING ENOUGH VITAMIN D?

Vitamin D helps your body take in calcium from food and is needed for healthy bones. It is made by the action of sunlight on the skin. As you age, your skin is less able to produce vitamin D, so you need to eat foods rich in vitamin D or take a supplement. Foods rich in vitamin D include oily fish, milk with added vitamin D, margarines, eggs and liver

Store Cupboard Ideas

It is useful to have a store of basic foods in cases of illness or bad weather. Stock up on foods which stay fresh for a long time. Remember to replace foods as they are used. Look out for special offers and keep an eye on the ’best before’ dates to make sure that all foods are still in the best condition. Here are some suggestions.:

• CEREAL: porridge or other breakfast cereals, dessert cereals e.g. rice, sago, pasta and rice
• CRACKERS: Cream crackers, crispbreads
• FRUIT & VEGETABLES: Tinned/dried fruit, tinned beans,peas, lentils, instant mashed potato
• MILK: dried milk powder, tinned milk pudding, milky desserts,.
• MEAT/FISH: Tinned corned beef, stews, casseroles, tinned fish.
• DRINKS: Fruit juice, blackcurrant squash, drinking chocolate, cocoa
• SOUPS: tinned or packet soup, jar of bovril

OTHER: Stock cubes, packet sauces, jam, sugar, butter, cooking oils

* Remember to have a tin opener handy.

A freezer can be used to supplement your store cupboard, e.g. keep a selection of foods such as frozen fruit and vegetables, bread, fish, meat e.g. chops, chicken portions and ready prepared meals.

SHOPPING AND EATING ON A BUDGET

• Plan and make a shopping list to avoid impulse buys.
• Do not shop on an empty stomach.
• Choose supermarket ‘own brands’ as they tend to be cheaper than labelled brands. Look out for special offers.
• Starchy foods such as bread, potatoes, breakfast cereals, rice and pasta are cheap, nutritious and filling.
• Most butchers and supermarkets sell meat in small quantities e.g one chop. Larger quantities are usually cheaper, so if you have a freezer, divide meat into suitable portions and freeze. Alternatively, prepare larger quantities of meals such as stews and casseroles, than you need and then freeze in small portions.
• Eggs make a very cheap and nourishing meal.
• Buy fruit and vegetables which are in season to save money– try freezing them in small quantities, if you have a freezer.
• Tinned and frozen fruit and vegetables are still good sources of vitamins and because they are ready prepared, there is no waste. Never leave part used tins of fruit and vegetables in the tin. Empty the contents into a sealed container or a bowl with a plate on the top, and keep in the fridge.
• Try new foods in small portions to see if you like them first.
• Markets tend to be cheaper than supermarkets for foods like fruit, vegetables and fish, so shop around to find the best price.
• Meat and fish can be expensive but you do not need to eat them every day. Buy a small portion of lean meat and make it go further by adding beans, pearl barley or vegetables e.g. vegetable soup.
• Whole frozen chickens are cheaper than chicken portions, but need to be thawed thoroughly and cooked well. Use leftovers for sandwiches, casseroles and soups.
• Tinned fish such as sardines, mackerel and tuna are cheaper than fresh fish, easier to store and prepare and contain more calcium because the soft bones can be eaten.
• Save money on electricity/ gas bills by making the best use of your oven. Only turn the oven on when ready to use it and cook several items together e.g casserole and baked potato.
• Only half fill the kettle rather than boiling a full one when only a small amount of water is needed.
• Toasters use much less fuel than the grill on an oven.
• Keep the lids on saucepans when cooking and turn the heat down as soon as the contents are boiling.