The main healthy eating messages are the same for everybody. As part of a healthy balanced diet, we should all be trying to do the following:
* eating at least five portions of a variety of fruit and veg every day
* basing meals on starchy foods such as pasta, rice, cereals and pulses such as beans, peas and lentils. These should make up about a third of the diet
* trying to cut down on food that is high in saturated fat and having foods that are rich in unsaturated fat instead, such as vegetable oils (including sunflower, rapeseed and olive oil), avocados, nuts and seeds
* trying to grill, bake, poach, boil, steam, dry-fry or microwave instead of frying or roasting in oil
* eating some protein foods such as dairy products, eggs or pulses and having a variety of these foods
* cutting down on sugar
* watching how much salt we're eating - it's a good idea to check food labels and try not to add salt to your food when you're cooking
* drinking about 1.2 litres (6 to 8 glasses) of fluid a day or more if you exercise
But you also need to make sure you're getting enough nutrients, especially protein, iron and selenium, which can sometimes be lacking in a meat-free diet.
* eating at least five portions of a variety of fruit and veg every day
* basing meals on starchy foods such as pasta, rice, cereals and pulses such as beans, peas and lentils. These should make up about a third of the diet
* trying to cut down on food that is high in saturated fat and having foods that are rich in unsaturated fat instead, such as vegetable oils (including sunflower, rapeseed and olive oil), avocados, nuts and seeds
* trying to grill, bake, poach, boil, steam, dry-fry or microwave instead of frying or roasting in oil
* eating some protein foods such as dairy products, eggs or pulses and having a variety of these foods
* cutting down on sugar
* watching how much salt we're eating - it's a good idea to check food labels and try not to add salt to your food when you're cooking
* drinking about 1.2 litres (6 to 8 glasses) of fluid a day or more if you exercise
But you also need to make sure you're getting enough nutrients, especially protein, iron and selenium, which can sometimes be lacking in a meat-free diet.
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