5 a day plus - healthy eating for life

The Traffic Light Diet is a healthy balanced eating plan for life, with the emphasis on '5 a day' green foods - fruit, vegetables and salad.

We hear much recently about '5 a day', and its importance cannot be emphasised enough.

Fruit and vegetables are among the healthiest of foods, being packed full of vitamins and minerals. These include the powerful antioxidants - vitamin C, beta carotene and selenium, which help to support the immune system, and minerals - calcium, iron and magnesium, essential for maintaining strong bones, as well as a healthy nervous system and blood and they are also low in fat.

The slow-release sugars within most fruits and vegetables can give us long-lasting energy, while their fibre can keep the stomach working efficiently as well as being full and contented.

You should be aware however, that eating your '5 a day' foods in isolation from other food groups will not constitute a balanced diet. You will be doing just as much harm if you continue to eat too much, and eat too many high fat and sugary foods.

Utilising the Traffic Light Diet system of green (5 a day), amber and red foods in controlled portions and combinations will help you achieve a healthy, balanced diet on a daily basis.

Consuming the correct amount of carbohydrates - bread, cereals, potatoes, rice and pasta - will provide you with energy, help to reduce the amount of fat you eat and increase the amount of fibre in your diet.

Proteins - meat, fish and their alternatives - are needed for growth and repair. They contain essential vitamins and minerals, but some can be high in saturated fats.

Dairy products - milk, cheese, yoghurts, fromage frais - contain calcium, essential for the development of bones and teeth, but they are rich in saturated fats and must be treated with caution.

It is important to enjoy your food, and we all enjoy special treats. Unfortunately, these treats are usually high in fat, sugar or both. Indulging occasionally isn't a problem if you are maintaining a healthy balanced diet. If you feel overweight however, cutting back on sugary, fatty foods is one of the easiest ways to reduce calories without losing nutrients.

Many processed and packaged foods contain additives as well as sugar, and in many instances, high levels of salt. Try to prepare and eat meals using fresh ingredients. There are many advantages to reducing your intake of salt, sugar and saturated fats - and you will be amazed how quickly your taste buds adjust given the chance! You will be surprised at the health benefits of using unrefined carbohydrates such as wholewheat cereals, breads and pastas as well as brown rice. Eating healthy is actually cheaper