Recommended diet for health

A healthy balanced diet (derived from the Committee on Medical Aspects of Food Policy [COMA] guidelines)[2] should:

• Provide at least five portions of fruit and vegetables a day (through the lack of nutrients in our food it is recommended that at least 7 portions should be eaten in a day.
• Total fat should contribute not more than 35% of total dietary energy, saturated fat not more than 11%
• NME sugars (sugar and added sugars) not more than 11%
• Salt intake should not exceed 1.7g for 4-6 year olds, 2.9g for 7-10 year olds and 4.0g for 11-18 year olds.

As a nutritionist I agree with the recommendations above but it should be added that processed foods should be limited – it is these foods that are causing the high intake of fats, sugars and salt.

We need to be offering our children some good home-made food –

• Buckwheat wraps make a good alternative to bread and with your home-made lamb burgers or falafel served with some salad and fries cooked in olive oil
• Home-made soup – these are so quick and easy to make – and very cheap – serve with a buckwheat pancake or pitta bread
• Cous Cous mixed with finely chopped mixed vegetables and sweet corn make a colourful appetising meal
• Brown rice salad mixed with avocado, pepper and tomato
• Brown rice pudding cooked with rice or almond milk with some spice and honey make a lovely sweet

My lifestyle sheets include many ways to improve the health of your child and reduce the problem of weight gain

Try a different approach

GENTLY CUT DOWN on the processed foods over a month and introduce more fruit and vegetables. Make them flavourful by adding herbs and spices, not salt.

INTRODUCE MORE FISH, rather than the high saturated fat of animal meat. Fish contains the Omega 3 needed for the development of the brain and support of the immune system.

MAKE THE TIME to take the children out to play and limit the time in front of the TV or computer – the intake of food is much higher in these times than the energy expended, that is why we are seeing so many obese children.

TRY AND CONTROL the food they eat away from the home.

GET THEM INVOLVED with the packed lunch for school – a selection of foods that you can both agree on is more likely to be consumed, not thrown away and replaced with a choc bar.

If you would like to discuss nutritional issues please contact me:

Tel: 01954 204828

email: peter@graysnutrition.com