As the old saying goes – you are what you eat. That means you need to take care what you put into your body. Too much of one type of food, particularly fatty or sugary products, can have a negative effect on your health and appearance.

However, amongst the dozens of celebrity diets, get slim quick tricks and “scientific research”, how do you know what’s best for your body?

Remembering that you are what you eat, the best way to a healthy body is a good balance of all the major food groups. Fruits, vegetables, cereals, grains, potatoes, dairy, meat and fish (or vegetarian alternative) should all play a part in your daily meals.

You are what you eat – striking a balance

So, if you are what you eat, what should you be trying to include in your diet every day?

• Breads, potatoes, pasta and cereals – these are carbohydrates and are essential for energy release. Try and pick unrefined carbohydrates, such as grain-rich breads, bran and oats. These release energy slower and lead to less “energy spikes” in your blood sugar level. For more information, take a look at our low GI diet page.
• Fruit and vegetables – experts recommend five portions a day, which could help you avoid numerous health problems later in life and improve your general wellbeing. A portion is, for example, a medium sized portion of fruit such as an apple, a large glass of pure fruit or vegetable juice, or a couple of carrots.
• Meat, eggs, fish and proteins – protein is essential for growth and in repairing damaged tissue in your body. It’s recommended that protein makes up around 15% of you diet, which means at least one meal per day should have a good portion of protein. Fish and white meat generally contain less fat, but there’s nothing wrong with an occasional steak, which contains plenty of iron. Vegetarians should consider nuts, pulses, seeds and eggs.
• Milk and dairy – this group is rich in calcium, which helps strengthen bones and teeth. You can find it in dairy products such as cheese and yoghurt, but also in such foods as almonds, spinach, broccoli and sardines. You should try and incorporate around 700mg of calcium per day – which is around a pint of milk, a large tub of yoghurt or plenty of dark green vegetables.
• Sugar and fat – despite being two of the worst things for us in large doses, it’s essential that we have some fat and sugar in our diet. Try and avoid saturated fats, found in red meat, cakes, chocolate etc – it can lead to coronary heart disease. Unsaturated fat can be found in oily fish such as mackerel and sardines, and such things as vegetable and olive oil. Sugary foods are okay in moderation, as a “treat”.

Your are what you eat – a few quick tips

• Use butter, margarine and oil as little as possible. If you use it on your toast in the morning, try using a very thin layer, or even replacing butter with mashed avocado.
• You are what you eat – so cut back on sugars, salt and fat. Buy lean meat, skimmed milk and reduced sodium salt. Find low fat alternatives to your normal foods in the supermarket.
• Cut back on snacks between meals. If you do need a boost, keep a bag of grapes, nuts, seeds or cherries nearby.
• Try not to add salt to your food when it’s on the plate.
• Try and include a few superfoods in your diet over the course of a week.

You are what you eat – nutritional advice

You may have intolerance or allergies to certain foodstuffs. If you want to lose weight or build muscle you may have to either cut down or increase the amount you eat of a particular food group.

Because everyone is different, and everyone has different goals, it’s worth getting professional advice from a trained dietician or nutritional expert. We can put you in contact with an expert in your area, or connect you with a dietician online. You are what you eat - contact us to find out more.