Galway Advertiser 2002/2002_06_06/GA_06062002_E1_051.pdf 

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HEALTH & LEISURE
OST OF us eat without giving any great consideration to what our diets actually consist of. The result of this is that many people fail to get the vitamins, fibre, and other nutrients needed to keep the human body functioning at its best
Much of our nutrient deficiencies come from an over-dependence on c o n v e n i e n c e food, and a lack of sufficient q u a n t i t i e s of fruit and vegetables in our diet. By taking stock of your diet and making sure you eat enough of the right kinds of food, you boost your health and still enjoy : comfort foods we all love so well. Nutritionists recommend at least four servings of fruit and vegetables every day, so make sure your diet c o n t a i n s the minimum to avoid m i s s i n g out on the all-important vitamins and minerals these foods contain. It is also a good idea to eat a wide r a n g e of fruits and vegetables, as different plants will contain a different r a n g e of nutrients. C o n s u m i n g a variety of vitamin-rich foods will ensure you are getting the full range of vitamins and minerals. Four servings a day may seem like a simple goal, but the reality is that many Irish people simply have one or two vegetable servings with their dinner. Increasing your intake of these nutrient-rich foods is simple -- have a piece of fruit with your lunch, or when you feel like snacking, and opt for a salad when eating lunch. The third food group in the pyramid is dairy produce, which provide vital calcium to maintain healthy teeth and bones. Aim for three servings of milk, c h e e s e , or yoghurt every day, and remember that a dash of milk in your coffee doesn't count. Anyone who is trying to watch his or her calorie intake may balk at the idea of eating three portions of dairy produce per day, but in reality these foods contain less fat than you might think. It is better to eat low-fat dairy items than to cut down on this important nutrient source. Many people take their two daily servings of protein with a generous helping of saturated fat. This stems from our love of red meat, and our habit of frying lean meats such as fish and poultry. Saturated fat is linked to a high incidence of heart disease, so opt for steamed, poached, or baked meat instead of tossing everything in the pan and keep your consumption of red meat to three portions a week. People also tend to forget that meat is not the only source of protein. Eggs, nuts, and pulses are also an excellent source and come with the additional benefit of c o n t a i n i n g vitamin D. Vitamin D is vital for maintaining healthy bones but many Irish people do not produce enough because of our overcast weather. T h i s vitamin is usually manufactured in the skin but this process is dependent on sunlight. Finally, all other foods are contained at the top of the pyramid, and are recommended only as treats. These include cakes, sweets, biscuits, snacks with a high salt and fat content, butter, oils, tea, coffee, and alcohol all belong in this group. All of these foods are fine in moderation, but should not form a significant part of your diet Remember the more of these foods you eat, the more saturated fat, excess salt, sugar, and additives your body will have to cope with. There are often healthy options available even in this food group. Try to opt for oils and spreads that are high in polyunsaturates, and avoid adding salt and sugar to foods if you eat a lot of processed food. These are added to most convenience foods already.

fHY WATCH WHAT YOU EAT?
H e a l t h y eating is j u s t that -- a balanced diet will give you vitamins and minerals to boost your immune system and k e e p your b o d y functioning well, fibre to maintain your digestive system, carbohydrate to boost energy levels, and the right amounts of fat and protein to meet your nutritional demands. Modern diets tend to be high in carbohydrate and saturated fat and low in vitamins and minerals, which results in s l u g g i s h n e s s and i m p e d e s the body's ability to fight off a range of diseases.

THE FOOD PYRAMID
The food pyramid is designed as a guide to what the average p e r s o n needs to eat every day. All foods fall into one of the c a t e g o r i e s in the pyramid -- carbohydrates, fruit and vegetables, dairy, protein, and others -- but we usually eat these food types in the wrong proportion. The most abundant food type is c a r b o h y d r a t e , which should form about 60 per cent of our diet. Most people already get enough carbohydrate from our staple foods, such as rice, pasta, potatoes, cereals, and bread, but we tend to eat it without the all-important fibre content. Many of us will opt for white bread, pasta, a n d rice, but w h o l e m e a l varieties provide much more fibre. The best way to boost your fibre intake is to ensure you have six servings of c a r b o h y d r a t e a day, and opt for wholemeal pasta, brown rice, brown bread, and high-fibre breakfast cereals whenever possible.

GOOD VERSUS BAD FOODS
There really is no such thing as a bad food -- some foods are bad for us if taken in excess, but all foods are a necessary part of our diets, and will do no harm unless you overindulge. People who juggle work, family, and other commitments will inevitably look to the takeaway or the freezer for some of their meals. Convenience food is not in itself harmful, but if the bulk of y o u r diet c o m e s in r e a d y - t o microwave form you will lose out on many of the nutrients your body needs.

SOMETHING IN THE WATER
Water, often taken for g r a n t e d , forms a vital c o m p o n e n t of everybody's diet. Water is the most

abundant chemical in the human body, and the fluids lost during the day must be replaced. The average person needs to drink at least eight glasses of water a day, and this r e q u i r e m e n t can be met by drinking juices, milk, and soup as well as water itself. However, drinks such as tea, coffee, and alcohol should not be considered as part of your daily intake. In fact, these drinks have diuretic properties -- they actually cause water to be removed from the body -- so if you're fond of a cuppa or a glass of your favourite tipple you should drink more water to compensate for it.

AND REMEMBER...
Eating should be an enjoyable experience. The problem with most

weight-loss d i e t s is they i n v o l v e depriving yourself of the foods you love, or bringing your calorie intake down to less than you need. People often treat themselves to all sorts of favourite foods after finishing a strict diet, and end up piling on the pounds they wanted to lose. The best approach to weight loss is to aim to change your eating habits in the long term. Choose lean meats, add extra fruit and vegetables to your diet to quell the desire for high-fat snacks, and cut down on saturated fats and high-sugar foods. Exercise forms an important part of any weight-loss regime -- burning off excess calories is far more effective than depriving yourself of the energy contained in your food. Most importantly, remember to consult with your GP before attempting to lose weight-

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