Nutrition > A balanced diet

A balanced diet

Red meat and nutrition

Red meat and iron

Ask Denise

Good nutrition and exercise are crucial to our overall health. Making the right food choices, coupled with taking regular exercise can protect the body against many illnesses such as coronary heart disease, osteoporosis, certain cancers, high blood pressure and strokes.

Getting the balance right

Fruit and Vegetables – Eat at least 5 portions of fruit and vegetables a day. Try to eat some fruit and vegetables at every meal. It is easy to incorporate vegetables into dishes with lean beef and lamb such as curries, casseroles and stir-fries, etc. A portion of vegetables is 80g (about 3 tablespoons).

Bread, other cereals and potatoes – Starchy foods like bread, pasta, rice, cereals and potatoes should be the main source of energy in our diet. Contrary to popular belief this group of foods are not high in calories. Eat at least five portions of food from this group a day.

Meat, fish and alternatives – These are good sources of protein, vitamins and minerals, particularly iron. Eat foods from this group 2-3 times a day. A portion is:

• 50-100g (2-4oz) lean meats, poultry or oil-rich fish
• 100-150g (4-6oz) white fish
• 1-2 eggs
• 3 tablespoons cooked peas, beans or lentils
• 1-2 tablespoons nuts or seeds

Milk and dairy foods – These are good sources of protein, vitamins and minerals and provide most of our calcium. Allow 2-3 portions a day. A portion is equivalent to 200ml (1/3pint) semi-skimmed milk, 150g (5oz) pot yogurt or fromage frais and 25g (1oz) matchbox size piece of hard cheese.

Foods containing fat, foods and drinks containing sugar – These foods provide energy but may contribute only small amounts of other nutrients. They are not essential to a healthy diet but add extra choice and taste. Try to eat more starchy carbohydrate foods in place of fatty foods.

Other considerations include water and other fluids, alcohol, salt and exercise

Water and other fluids – Water is the principal component of the body and most of the chemical reactions that occur within the body require water. However, we do not need to consume fluid as just water. It can be taken as preferred in other forms such as tea, coffee, fruit juice, semi-skimmed milk, or low-sugar soft drinks.

Alcohol – Alcoholic drinks in small amounts can be beneficial to health, but taken in excess they can be very harmful.

Salt – Much of the salt in our diet comes from processed foods but many manufacturers are making great efforts to reduce the salt used in processing. Try to use less salt in cooking, always taste before adding salt and use a variety of herbs, spices, lemon juice, vinegars and mustards as alternatives to flavour foods.

Exercise – Regular exercise can greatly improve health. As well as improving the heart and circulation, it can help keep weight down and reduce the risk of certain cancers.

No single food contains all the nutrients that we need for good health. By eating a wide variety of food groups you will obtain all the nutrients your body requires for a healthy balanced diet.

For inspirational and mouth-watering beef and lamb recipes go to the recipe page of the website.