Diet

A healthy balanced diet will give your body the essential nutrients that it needs. Getting your essential nutirents will make you feel better, give you more energey and help you have healthy skin, hair and nails.

How can I make sure I eat properly?

Have a balanced, varied diet that includes:

** at least five portions of fresh fruit and vegetables a day
** four to six servings of starchy foods, preferably wholegrain, such as bread, cereasls, potatoes, rice and pasta
** two servings of foods providing protein such as lean meat, fish, eggs, pulses and beans
** get 700mg of calcium a day - have, for example, half a pint (336mg)of milk (preferably skimmed or semi-skimmed), or its equivalent in the form of yoghurt or cheese
** keep fatty and sugary foods to a minimum

Healthy eating is far better than strict dieting, and weight loss achieved by a change of lifestyle lasts far longer than 'faddy' diets that are difficult to adopt for long periods.

** Cut down on sugar and refined carbohydrates, such as sweets, biscuits and cakes
** Have one meal a week with oily fish, such as salmon, sardines or swordfish - to help protect your heart and blood vessels
** Reduce your intake of caffeine - found in coffee, cola and energy drinks, tea and chocolate
** Limit salt and salty foods, which can worsen bloating and fluid retention - try and Shake the Salt Habit!
** Keep alcohol intake to two units a day or less (one unit = 100ml glass of wine, 1/2 pint medium strength cider,lager or beer or 25 ml spirits)
** Drink 6 to 8 glasses of water a day to help flush out waste products and moisten your skin from within