Have a healthy diet it is possible!
A healthy diet is about balancing the different foods and choosing foods that are tasty as well as nutritious. A healthy diet is:
High in fruit, vegetables, wholegrains and pulses
Aim for at least 5 portions of fruit and vegetables each day, they can be fresh, tinned, frozen or dried.
Try to have a range of different colours of fruit and vegetables to give you a variety of vitamins and minerals.
Aim to eat starchy foods every day, such as potatoes, bread, rice and pasta.
Choose wholegrain versions of cereals, bread and pasta where possible.
Don’t forget pulses such as beans, lentils and peas, they are a low fat alternative to meat and a good source of protein.
Low in red and processed meat, saturated fat and salt
Avoid or reduce processed meats in your diet such as ham, bacon, sausages, salami and pepperoni.
Limit the amount of red and processed meat to between 700 to 750 grams raw meat per week, this is the same as 500 grams of cooked meat per week or about 70 grams of cooked meat per day.
For example, 2 sausages are about 60 grams of cooked meat.
Choose chicken or fish instead.
Choose lean meat.
Limit saturated fats found in foods such as fatty meat, biscuits, crisps, cheese, cream and butter.
Use healthier unsaturated fats like vegetable, olive and sunflower oil and use small amounts.
Low in foods that contain a lot of sugar
Limit the amounts of high calorie foods you eat.
These include chocolate, cake and fizzy drinks containing sugar.
Drink enough fluids
Drink 6 to 8 glasses of fluid a day.
You can drink water, lower fat milk, tea and coffee and sugar-free drinks.
Limit fruit juice or smoothies to 150 mls per day because of the amount of sugar they contain.
The diagram below is of a plate of food. Each slice shows how much of that food group should be on your plate to follow a healthy balanced diet. This guidance is from Public Health England (PHE).
Remember, for most of us, eating is an enjoyable part of our daily lives so don’t worry about having the occasional treat.
Eating a well balanced healthy diet can help you:
recover from treatment
make you feel better
help you feel more in control
keep to a healthy weight