We all know a balanced diet combined with regular exercise is the best way to keep fit & healthy but this doesn't mean that we have to live off fruit and vegetables! The key is to get the balance of your diet right to ensure your body gets all the nutrients it needs. The odd sweet treat won't hurt!
At Oakhouse Foods we're well known for using fresh, wholesome ingredients and avoiding additives where we can. Our frozen ready meals and desserts generally have low levels of sugar and salt and each is clearly marked with dietary symbols so you know exactly what you’re eating. We have also been working hard to remove additives from our food and all but a handful of our dishes are now completely free of hydrogenated fats, artificial colours and MSG. We’re well on our way to removing artificial flavours as well.
A balanced diet
It is also important to make sure you have a balanced diet. To help you get it right, take a look at our plate below showing the balance of the five food groups you should be eating every day. The larger sections of the plate show the groups of food that should be eaten most often.
1. Fruit and Vegetables
2. Bread, Cereals and
Potatoes
3. Milk and Dairy Products
4. Foods containing Fat and
Foods containing Sugar
5. Meat, Fish and Protein
Alternatives
Here are some general guidelines on healthy eating for older people from the Food Standards Agency:
Foods rich in starch and fibre
Bread, rice, pasta, cereals and potatoes are good examples. As well as being low in fat they are good sources of other essential nutrients: protein, vitamins and minerals. The fibre from these helps to prevent constipation which reduces the risk of some common disorders in the intestine. Oats, beans, peas, lentils, fruit and vegetables are also sources of fibre.
Iron-rich foods
Eating plenty of iron-rich foods will help keep up your body's store of iron. The best source of iron is red meat. It can also be found in pulses (such as peas, beans and lentils), oily fish such as sardines, eggs, bread, green vegetables and breakfast cereals with added vitamins.
Liver is also a good source of iron. However, it is also a rich source of vitamin A and having too much vitamin A can be harmful. See Vitamin A below. It's a good idea to avoid drinking tea or coffee with iron-rich meals because this might affect how much iron the body absorbs from food.
Foods and drinks rich in vitamin C
These might help the body absorb iron, so you could have some fruit or vegetables or a glass of fruit juice with an iron-rich meal. Fruit, especially citrus fruit, green vegetables, peppers, tomatoes and potatoes are all good sources of vitamin C.
Foods containing folic acid
These help maintain good health in older age. Good sources are green vegetables and brown rice, as well as bread and breakfast cereals that have vitamins added.
Calcium-rich foods
Osteoporosis is a major health issue for older people, particularly women. This is where bone density reduces and so the risk of fractures increases. Good sources of calcium are dairy products such as milk, cheese and yoghurt. Remember to choose lower-fat varieties when you can or eat higher fat varieties in smaller amounts. Calcium is also found in canned fish with bones, such as sardines. Other sources of calcium include green leafy vegetables (such as broccoli and cabbage, but not spinach), soya beans and tofu.
Source: the Food Standards Agency
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