Health4u

Sunday, September 14, 2014

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Starchy foods

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Starchy foods are our main source of carbohydrate, and play an important role in a healthy diet.

Starchy foods such as potatoes, bread, cereals, rice and pasta should make up about a third of the food you eat. Where you can, choose wholegrain varieties, or eat potatoes with their skins on for more fibre.
Starch is the most common form of carbohydrate in our diet. We should eat some starchy foods every day as part of a healthy balanced diet.
Data published by the National Diet and Nutrition Survey, which looks at food consumption in the UK, shows that most of us should be eating more starchy foods.

Why do you need starchy foods?

Starchy foods are a good source of energy and the main source of a range of nutrients in our diet.
As well as starch, they contain fibre, calcium, iron and B vitamins.
Some people think starchy foods are fattening, but gram for gram they contain fewer than half the calories of fat. Just watch out for the added fats used when you cook and serve them: this is what increases the calorie content.
Learn more about fat in Fat: the facts.

Starchy foods and fibre

Wholegrain varieties of starchy foods, and potatoes – particularly when eaten with their skins on – are good sources of fibre. Fibre can help to keep our bowels healthy and can help us to feel full, which means we are less likely to eat too much. This makes wholegrain starchy foods and potatoes eaten with their skins a particularly good choice if you are trying to lose weight.
Fibre is only found in foods that come from plants. There are two types of fibre:

Insoluble fibre. The body can’t digest this type of fibre, so it passes through the gut, helping other food and waste products move through the gut more easily. Wholegrain bread and breakfast cereals, brown rice, and wholewheat pasta are good sources of this kind of fibre.
Soluble fibre. This type of fibre can be partly digested and may help reduce the amount of cholesterol in the blood. Oats and pulses are good sources.

Tips to eat more starchy foods

These tips can help you to increase the amount of starchy foods in your diet.

When you choose wholegrain varieties, you’ll also increase the amount of fibre you are eating.
Porridge is perfect as a warming winter breakfast.
Whole oats with fruit and yoghurt make a great summer breakfast.
Opt for wholegrain cereals or mix some in with your favourite cereal.
Have more rice or pasta and less sauce.
Try different breads, such as seeded, wholemeal and granary, and go for thick slices.
Try brown rice: it makes a very tasty rice salad.
Try a jacket potato for lunch, and eat the skin for even more fibre.
If you're having sausages and mash, have more mash, some vegetables and cut down on the number of sausages you eat.

Types of starchy foods

Below you'll find more detailed information about the nutritional benefits of some of the most common starchy foods, along with information on storage and preparation from the Food Standards Agency and the British Dietetic Association.

Potatoes

Potatoes are a great choice of starchy food, and a good source of energy, fibre, B vitamins and potassium.
In the UK we get a lot of our vitamin C from potatoes because, although they only contain between 11–16mg of vitamin C per 100g of potatoes, we generally eat a lot of them. They’re good value for money and can be a healthy menu choice.
Potatoes are a healthy choice when boiled, baked (jacket potatoes), mashed or roasted with only a small amount of fat and no added salt. French fries and other chips cooked in oil or served with salt are not a healthy choice.
Although a potato is a vegetable, in the UK we mostly eat them as the starchy food part of a meal. Because of this, potatoes don't count towards your five portions of fruit and vegetables a day, but they can play an important role in your diet.
When cooking or serving potatoes, try to go for lower fat (polyunsaturated) spreads or unsaturated oils such as olive or sunflower oil, instead of butter.
Leave potato skins on where possible to keep in more of the fibre and vitamins. For example, eat the skin when you're having boiled potatoes or a jacket potato.
If you’re boiling potatoes, some nutrients will leak out into the water, especially if you’ve peeled them. To stop this happening, only use enough water to cover them, and cook them only for as long as they need.
Storing potatoes in a cool, dark and dry place will help stop them sprouting. Don't eat any green or sprouting bits of potatoes.

Rice and grains

Rice and grains are an excellent choice of starchy food. They give us energy, are low in fat and good value for money.
There are many types to choose from, including:

couscous
bulgur wheat
all kinds of rice, such as quick-cook, arborio, basmati, long grain, brown, short grain and wild

As well as carbohydrates, rice and grains contain:

protein, which the body needs to grow and repair itself
fibre, which can help the body get rid of waste products
B vitamins, which help release energy from the food we eat, and help the body to work properly

Rice and grains, such as couscous and bulgur wheat, can be eaten hot or cold and in salads.
There are a few precautions you should take when storing and reheating cooked rice and grains. This is because the spores of some food poisoning bugs can survive cooking.
If cooked rice or grains are left standing at room temperature, the spores can germinate. The bacteria multiply and produce toxins that can cause vomiting and diarrhoea. Reheating food won't get rid of the toxins.
Therefore, it's best to serve rice and grains when they've just been cooked. If this isn't possible, cool them within an hour after cooking and keep them refrigerated until reheating or using in a cold dish.
It's important to throw away any rice and grains that have been left at room temperature overnight.
If you aren't going to eat rice immediately, refrigerate it within one hour and eat within 24 hours. Don't reheat rice and grains more than once.
Follow the "use by" date and storage instructions on the label for any cold rice or grain salads that you buy.

Bread

Bread – especially wholemeal, granary, brown and seeded varieties – is a healthy choice to eat as part of a balanced diet.
Wholegrain, wholemeal and brown breads give us energy and contain B vitamins, vitamin E, fibre and a wide range of minerals. White bread also contains a range of vitamins and minerals, but it has less fibre than wholegrain, wholemeal or brown breads.
Some people avoid bread because they think they're allergic to wheat, or because they think bread is fattening. But cutting out any type of food altogether could be bad for your health, because you might miss out on a whole range of nutrients that we need to stay healthy.
Bread can be stored at room temperature. Follow the "best before" date to make sure you eat it fresh.

Pasta

Pasta is another healthy option to base your meal on. It consists of dough made from durum wheat and water, and contains iron and B vitamins, as well as a small amount of sodium (salt). Wholewheat or wholegrain are healthier alternatives to ordinary pasta as they contain more fibre. Also, we digest wholegrain foods more slowly so they can make us feel full for longer.
Dried pasta can be stored in a cupboard and typically has a long shelf life, while fresh pasta will need refrigerating and has a shorter lifespan. Check the food packaging for "best before" or "use by" dates and further storage instructions.

Cereal products

Cereal products are made from grains. The benefits of eating wholegrain cereals are that they can contribute to our daily intake of iron, fibre, B vitamins and protein. They can also provide a slow release of energy throughout the day.
Wheat, oats, barley, rye and rice are commonly available cereals that can be eaten as wholegrains. This means cereal products consisting of oats and oatmeal, like porridge, and wholewheat products are healthy breakfast options.
Barley, couscous, corn, quinoa and tapioca also count as healthy cereal products.
Many cereal products in the UK are refined, with low wholegrain content. They can also be high in added salt and sugar. When you’re shopping for cereals, check the food labels to compare the nutrition levels of different products.
Always check the food packaging for "best before" or "use by" dates and for storage instructions.

Acrylamide in starchy food

Acrylamide is a chemical that can be found in some starchy foods when they are toasted, roasted, baked, grilled or fried at high temperatures.
Some studies have suggested that acrylamide could be harmful to our health. The Food Standards Agency (FSA) recommends that bread should be toasted to the lightest colour acceptable, and, when chips are made at home, that they are cooked to a light golden colour. Manufacturers' instructions for frying or oven-heating foods should be followed carefully and, when roasting or baking root vegetables and potatoes, or baking bread or pastry, it is a good idea to avoid overcooking or burning.
Boiling, steaming and microwave cooking are unlikely to produce much acrylamide.
When storing potatoes, keep them somewhere dark, cool and dry, and not in the fridge. Storing potatoes at a very low temperature can increase the amount of sugar they hold, which could lead to higher levels of acrylamide when they are cooked. For more information, see the FSA survey on acrylamide.

A balanced diet

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Despite what you see in some diet books and TV programmes, healthy eating can be really straightforward.

A diet based on starchy foods such as potatoes, rice and pasta; with plenty of fruit and vegetables; some protein-rich foods such as meat, fish and lentils; some milk and dairy foods; and not too much fat, salt or sugar, will give you all the nutrients you need.
When it comes to a healthy diet, balance is the key to getting it right. This means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight.
Most adults in England are either overweight or obese. That means many of us are eating more than we need, and should eat less. And it's not just food: some drinks can also be high in calories. Most adults need to eat and drink fewer calories in order to lose weight, even if they already eat a balanced diet.

Food groups

All the food we eat can be divided into five groups. Try to choose a variety of different foods from the first four groups.
They are:

Fruit and vegetables.
Starchy foods, such as bread, rice, potatoes and pasta. Choose wholegrain varieties whenever you can, or eat potatoes with their skin on for more fibre.
Meat, fish, eggs and beans.
Milk and dairy foods.
Foods containing fat and sugar.

Most people in the UK eat and drink too many calories, and too much fat, sugar and salt, and not enough fruit, vegetables and fibre. It's important to have some fat in the diet, but you don't need to eat any foods from the 'Foods and drinks high in fat and/or sugar' group as part of a healthy diet.

1. Fruit and vegetables

Fruit and vegetables are a vital source of vitamins and minerals. It's advised that we eat five portions of a variety of fruit and vegetables a day.
There's evidence that people who eat at least five portions a day are at lower risk of heart disease, stroke and some cancers.
What's more, eating five portions is not as hard as it might sound. Just one apple, banana, pear or similar-sized fruit is one portion. A slice of pineapple or melon is one portion. Three heaped tablespoons of vegetables is another portion.
Having a sliced banana with your morning cereal is a quick way to get one portion. Swap your mid-morning biscuit for a tangerine, and add a side salad to your lunch. Add a portion of vegetables to dinner, and snack on dried fruit in the evening to reach your five a day.
See 5 A DAY for more tips to help you get your five portions of fruit and veg.

2. Starchy foods

Starchy foods should make up around one third of everything we eat. This means we should base our meals on these foods.
Potatoes are an excellent choice of a starchy food and a good source of fibre. Leave the skins on where possible to keep in more of the fibre and vitamins. For example, when having boiled potatoes or have a jacket potato, eat the skin too.
Try to choose wholegrain or wholemeal varieties of starchy foods, such as brown rice, wholewheat pasta and brown wholemeal bread. They contain more fibre (often referred to as 'roughage'), and usually more vitamins and minerals than white varieties.
Learn more in Starchy foods.

3. Meat, fish, eggs and beans

These foods are all good sources of protein, which is essential for growth and repair of the body. They are also good sources of a range of vitamins and minerals.
Meat is a good source of protein, vitamins and minerals such as iron, zinc and B vitamins. It is also one of the main sources of vitamin B12. Try to eat lean cuts of meat and skinless poultry whenever possible to cut down on fat. Always cook meat thoroughly. Learn more in our section on Meat.
Fish is another important source of protein, and contains many vitamins and minerals. Oily fish is particularly rich in omega-3 fatty acids.
Aim for at least two portions of fish a week, including one portion of oily fish. You can choose from fresh, frozen or canned, but canned and smoked fish can be high in salt.
Eggs and pulses (including beans, nuts and seeds) are also great sources of protein. Nuts are high in fibre and a good alternative to snacks high in saturated fat, but they do still contain high levels of fat, so eat them in moderation. Learn more in Eggs and Pulses and beans.

4. Milk and dairy foods

Milk and dairy foods such as cheese and yoghurt are good sources of protein. They also contain calcium, which helps to keep your bones healthy.
To enjoy the health benefits of dairy without eating too much fat, use semi-skimmed milk, skimmed milk or 1% fat milks, lower-fat hard cheeses or cottage cheese, and lower-fat yoghurt.
Learn more in Milk and dairy foods.

5. Fat and sugar

Most people in the UK eat too much fat and too much sugar.
Fats and sugar are both sources of energy for the body, but when we eat too much of them we consume more energy than we burn, and this can mean that we put on weight. This can lead to obesity, which increases our risk of type 2 diabetes, certain cancers, heart disease and stroke.
But did you know that there are different types of fat?
Saturated fat is found in foods such as cheese, sausages, butter, cakes, biscuits and pies. It can raise your blood cholesterol level and increase your risk of heart disease. Most people in the UK eat too much saturated fat, which puts us at risk of health problems.
Unsaturated fats, on the other hand, can help to lower cholesterol and provide us with the essential fatty acids needed to help us stay healthy. Oily fish, nuts and seeds, avocados, olive oils and vegetable oils are sources of unsaturated fat.
Try to cut down on foods that are high in saturated fat and have smaller amounts of foods that are rich in unsaturated fat instead. For a healthy choice, use just a small amount of vegetable oil or reduced fat spread instead of butter, lard or ghee. When having meat, choose lean cuts and cut off any visible fat. Learn more in Eat less saturated fat.
For more information on fat and how to reduce it in our diets, see Fat: the facts.
Sugar occurs naturally in foods such as fruit and milk, but we don't need to cut down on these types of sugar. Sugar is also added to lots of foods and drinks such as sugary fizzy drinks, cakes, biscuits, chocolate, pastries, ice cream and jam. It's also contained in some ready-made savoury foods such as pasta sauces and baked beans.
Most of us need to cut down on foods with added sugar. Instead of a fizzy drink, for example, try sparkling water. Have a currant bun as a snack instead of a pastry. Learn more in Sugars.
Find out more about healthy eating in our Food and diet section.

Tips for a lower-salt diet

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If you've read up on salt facts, you'll know that too much salt can cause raised blood pressure, which increases the risk of heart disease and stroke. The following tips can help you to cut down on salt.

You don't have to add salt to your food to eat too much of it – around 75% of the salt we eat is already in everyday foods such as bread, breakfast cereal and ready meals.
Remember, whether you're eating at home, cooking or eating out, don't add salt to your food automatically – taste it first. Many people add salt out of habit, but it's often unnecessary, and your food will taste good without it.

Shop for low salt foods

When shopping for food, you can take steps to cut your salt intake:

Compare nutrition labels on food packaging when buying everyday items. You can really cut your salt intake by checking the label and choosing the pizza, ketchup or breakfast cereal that's lower in salt. Try choosing one food a week to check and swap when you're food shopping.
Go for reduced-salt, unsmoked back bacon. Cured meats and fish can be high in salt, so try to eat these less often.
Buy tinned vegetables without added salt. Do the same with tinned pulses.
Watch out for the salt content in ready-made pasta sauces. Tomato-based sauces are often lower in salt than cheesy sauces or those containing olives, bacon or ham.
For healthier snacks, choose fruit or vegetables such as carrot or celery sticks. If you are going to have crisps or crackers, check the label and choose the ones lower in salt.
Go easy on soy sauce, mustard, pickles, mayonnaise and other table sauces, as these can all be high in salt.

Cook with less salt

Many people add salt to food when cooking. But there are lots of ways to add flavour to your cooking without using any salt. Check out these salt alternatives:

Use black pepper as seasoning instead of salt. Try it on pasta, scrambled egg, pizzas, fish and soups.
Add fresh herbs and spices to pasta dishes, vegetables and meat. Try garlic, ginger, chilli and lime in stir fries.
Make your own stock and gravy instead of using cubes or granules, or look out for reduced-salt products.
Try baking or roasting vegetables such as red peppers, tomatoes, courgettes, fennel, parsnips and squash to bring out their flavour.
Make sauces using ripe flavourful tomatoes and garlic.

Eating out: salt tips

If you're eating in a restaurant or cafe, or ordering a takeaway, you can still eat less salt by making smart choices of low-salt foods.
Pizza: choose vegetable or chicken toppings instead of pepperoni, bacon or extra cheese.
Pasta dishes: choose one with a tomato sauce with vegetables or chicken, rather than bacon, cheese or sausage.
Burgers: avoid toppings that can be high in salt, such as bacon, cheese and barbecue sauce, and opt for salad instead.
Chinese or Indian meal: go for plain rice. It's lower in salt than pilau or egg fried rice.
Sandwiches: instead of ham or cheddar cheese, go for fillings such as chicken, egg, mozzarella, or vegetables such as avocado or roasted peppers. And try having salad and reduced-fat mayonnaise instead of pickle or mustard, which are usually higher in salt.
Breakfasts: instead of a full English breakfast, go for a poached egg on toast with mushrooms and grilled tomatoes. If you do have meat, have either bacon or a sausage but not both.
Salads: ask for dressings or sauces on the side, so you only have as much as you need. Some dressings and sauces can be high in salt and fat.
You can learn more about salt and your diet in Salt: the facts.

Last reviewed: 10/02/2013
Next review due: 10/02/2015

Balanced Diet

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مرسلة بواسطة Memo في 11:14 PM 0 التعليقات

Overview

For the organs of the body to function properly, energy from foods is needed. The energy requirement of each individual varies and is influenced by many factors. When energy requirements are met completely by calorie intake in food, people maintain their activity levels without weight change. Foods are sometimes described according to the density of their nutrients. Nutrient density is the proportion of essential nutrients in proportion to their total number of calories (Potter and Perry 1993). Meaning to say, foods with high density have the most nutrients in proportion to their total calories while foods with low nutrient energy provide an energy source but lack essential nutrients.

Balanced Diet – Definition

Also called a general diet, regular diet, full diet or complete diet, balanced diet is a food preparation which provides complete nutrients as well as supplies carbohydrates, proteins, fats, vitamins, mineral and fiber in their normal proportions. This food preparation is very important to know because it serves as the basis for all diet modifications.

Balanced Diet – Main goal

A well-balanced diet provides enough energy and nutrition for optimal growth and development. When an individual chooses to eat a wide variety of foods and drinks from all the food groups, he or she is eating a balanced diet. Aside from that, embracing the principles of a balanced diet means eating in moderation especially those foods that contain saturated fats, cholesterol, sugar, salt and alcohol. The main goal of this dietary regimen is to take nutrients that an individual needs for his or her health at levels required.

Some Tips on a Balanced Diet

B – Be sure to allot time for efficient digestion. Have at least a 5-hour interval between meals and the last meal of the day should be taken at least 3 hours before sleeping.

A – Avoid tea, coffee, alcoholic and carbonated beverages such as soft drinks.

L – Light supper, a moderate lunch and a heavy breakfast are advisable.

A – At least one serving of dark vegetables a day is good for the body.

N – Never skip a meal. Eat 3 meals a day instead of eating frequent ones or eating between meals.

C – Choose foods of the right kind, at the right time and interval, in the right amount and in the right condition of the mind. Eating in a relaxed atmosphere is ideal.

E – Establish a regular eating habit.

D – Drink at least 8 glasses of water in a day.

D – Do not hurry your meal. Take time to enjoy your food.

I – Include a variety of foods in each meal.

E – Eat more fresh fruits instead of rich desserts.

T – Take some time to refer food intake and amount eaten in the food guide pyramid.