Checklist for Healthy Eating

Each day aim to eat most of these:

 

1 portion (4oz/125gm) potato or rice
4-6 slices wholewheat bread or 2 slices and a portion of wholemeal pasta
1/2 pint (300ml) skimmed milk
1 portion (4oz/125g) green leafy vegetables, for example spinach, cabbage or lettuce
1 portion (4oz/125g) pulse vegetables, for example peas, baked beans or lentils
1 portion (4oz/125g) root vegetables, for example carrots and turnips
2 pieces of fruit
1 portion high fibre breakfast cereal, for example muesli or porridge

 

Each week try to include:

 

1 portion (6oz/175g) white fish, for example cod or haddock
2 portions (4oz/125g each) lean meat
1 portion (4oz/125g) oily fish, for example sardines and tuna
1 portion (4oz/125g) poultry and 3-4 eggs
2oz/50g hard cheese or 4oz/125g cottage cheese
1 portion (4oz/125g) liver or kidney

 

Each week have no more than:

 

4oz/125g butter/margarine
2oz/50g chocolate/jam/sweets
1 portion fried food
1 pastry /slice cake
2 sweet puddings

 

The portion sizes given are averages.

 

Consult a doctor before using any diet or following advice!