Eating well for good health and staying fit are important no matter what your age.
Eating well means you’re more likely to feel healthier, stay active for longer and protect yourself against illness. It’s never too late to start eating healthily, and a healthy diet doesn’t have to be boring or expensive.
It also doesn’t mean going without your favourite treats, although it may mean eating them less often or in smaller portions.
As you grow older, your metabolism slows down, so you need fewer calories than before. Your body also needs more of certain nutrients. That means it’s more important than ever to choose foods that give you the best nutritional value.
Oakhouse Foods insist on wholesome ingredients and because all our dishes are freshly frozen they are full of goodness, so you can eat our meals with confidence.
What Foods Make Up A Healthy Diet?
Eating well means enjoying your food and having plenty of variety in your diet so you get all the nutrients you need and maintain a healthy weight.
The UK Government’s
Eatwell Guide shows the different types of foods and drinks we should consume – and in what proportions – to have a healthy, balanced diet.
Fruit and Vegetables
Fruit and vegetables contain a very wide range of important vitamins, minerals and fibre. Research shows that people who eat plenty of fruit and vegetables are less likely to develop cancer and heart disease.
The Food Standards Agency recommends we eat 5 portions of fruit and vegetables a day. This might be easier than you think. Make sure you eat a variety of foods to get all the nutrients you need. Your plate should look like a rainbow—bright, coloured foods are always the best choice! These can be fresh, frozen or canned.
A portion is roughly the amount you can fit in the palm of your hand, for example three
apricots or an apple.
To help you reach your five portions, why not try:
• Breakfast – a glass of
juice or a heaped tablespoon of dried or tinned fruit (such as
prunes or
apricots or fresh fruit with your
cereal,
porridge or
toast .
• Lunch –
soup or three heaped tablespoons of
baked beans or a side salad
• Dinner – many of Oakhouse Foods meals contain vegetables or you can try one of our vegetables sides. A portion of vegetables equates to three heaped tablespoons of vegetables like
peas or
Broccoli,
Baby Carrots or
Carrot, Swede & Horseradish Mash
• Snacks –
prunes or
apricots or try some of our
tinned fruit
Protein
Protein contains amino acids, which make up the chemicals your brain needs to regulate your thoughts and feelings. It also helps control your blood sugar levels. Protein contains minerals and vitamins which help maintain and repair your body after an injury or surgery.
Protein is in: lean
meat,
fish,
eggs,
cheese, legumes (peas, beans and lentils),
nuts and seeds.
You don’t need to eat meat every day – try well-cooked
eggs or
beans.
Oily fish are rich in vitamin D and a great way to get omega-3 into your diet to reduce your risk of heart disease. Try to eat fish twice a week, with one portion being oily fish such as
Salmon in Watercress or a mini meal option such as
Salmon in Tomato Sauce or
Tinned Tuna.
Potatoes, Bread, Rice, Pasta And Other Starchy Carbohydrates
These foods give you energy and a range of nutrients. Try to eat wholegrain versions such as
wholegrain bread or wholemeal pasta. These are good sources of B vitamins, minerals and fibre which helps prevent constipation.
Why not try:
• Breakfast –
wholegrain cereal or
porridge or
wholemeal toast with
tinned fruit.
• Lunch – a
brown bread sandwich
• Dinner –
stews , casseroles or
curries with
potatoes or
couscous and
rice.
Dairy And Alternatives
Foods containing dairy are high in protein and vitamins and are a good source of calcium, which helps to keep bones strong. Try to choose lower-fat versions, such as
semi-skimmed milk and
half-fat cheese.
Why not try:
• Breakfast – a glass of
low-fat milk or a tub of low-fat yoghurt
• Lunch –
low-fat cheese on toast or a yoghurt-based dressing for a salad
• Dinner – add grated
low fat cheese to soups, salad or pasta
• Dessert –
rice pudding
Oils And Spreads
We do need some fat in our diets, but only a small portion. The better fats are found in the oil or
spread you use. Eating too much food high in saturated fat can increase the risk of heart disease, whilst food containing unsaturated fat can help reduce your risk. Other fats, such as omega 3s can protect against heart disease. Read more about our blog on
eating well to have a healthy heart.
Low Calorie Meals
Perhaps you might want to lose a little weight as part of a healthy diet. Why not try one of our
low fat or
low calorie meals or a
warming soup: Or you can try one of our
low calorie desserts
Try Our Mini Meals To Lose Weight
If you are trying to lose weight you may wish to try one of our
mini meals rather than normal size meals. You can hear how
one of our customers lost weight by eating our mini meals.
How Food Affects Mood And Energy
If your blood sugar drops you might feel tired and irritable. You need to eat regularly to keep your sugar level steady, and choose foods that release energy slowly
Slow-release energy foods include: protein foods,
nuts and seeds and
oats.
In summary…
It is really important to eat well all year round as it will make you feel healthier, help you maintain a healthy weight, stay active for longer, stay sharp mentally and protect against illness.