With so much talk these days about what to eat, or more accurately, what not to eat, you’d be forgiven for being somewhat confused about what a healthy diet consists of!

Don’t be fooled by what the media or the latest fad diet tells you – a healthy diet is all about getting the balanced right, in fact it’s is more about moderation in everything, than restrictive eating plans.

So, what is a healthy diet? Here’s a guide to help you:

#1 Eat wholegrain carbs at each meal
Include plenty of oats, breakfast cereals, bread, pasta, rice, and noodles in your diet.
Peas, beans, and lentils can also be included as part of this group.

Try to eat mostly wholegrain varieties, and avoid frying too often (for example French fries), or adding too much fat, rich sauces, or dressings.

#2 Consume at least 5 portions of fruit & veg each day
This group can include fresh, frozen or canned fruit and vegetables, as well as dried fruit, and 100% whole fruit juice (or vegetable juice). Again beans, peas and lentils can be included here.

You should try to eat a wide variety of different coloured fruits and vegetables, and avoid adding butter, or creamy sauces to vegetables. When choosing tinned fruit go for those canned in natural juices, and vegetables canned with no added salt.

#3 Eat 3 portions of dairy foods each day
Choose a variety of dairy foods including milk, cheese, yoghurt, fromage frais, or calcium enriched soy varieties.

Wherever possible opt for the lower fat versions.

#4 Eat small amounts of protein at most meals
The main protein containing foods are meat, poultry, fish, eggs, nuts, beans and pulses.

Take care that your portion of meat is not the largest on your dinner plate. Remember, beans and pulses are an extremely good alternative to meat; so try to include these regularly.

#5 Reduce your intake of fatty and sugary foods
The main culprits are margarine, spreads, butter, cooking oils, salad dressings, cream, sweet foods such as chocolate, and cookies, and fatty foods such as ice cream, and creamy sauces.  

Having an occasional treat is fine, and can actually help you stick with healthy eating long term; however make sure the frequency isn’t too regular.

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So what are they, and are they really all that ’super’?

In modern times, the term is generally used to indicate that a food has nutritional properties that are above and beyond those needed just to sustain life – usually that they contain vitamins and nutrients that have been proven to reduce the risk of disease and promote good health.

The claim is that ‘Super foods’ are jam packed with nutrients and have great health giving properties. They are also supposed to boost our energy levels, prevent illness, boost brain power and repair cell damage.

If you want to test this theory out for yourself, look for ways to get the following super foods into your diet.

1. Brazil nuts – These contain selenium which helps to protect the body against certain cancers, Alzheimer’s disease and depression. For More details login on to www.breakfasts-recipes.com. Nuts help to reduce our risk of heart disease and can help to control our appetites. Look for free recipes online which make use of this wonderful nut.

2. Olive oil – Olive oil is a mono-unsaturated fat which helps to lower cholesterol. It is a source of antioxidants which help to fight the signs of ageing and protect us from damage caused by free radicals like smoking and pollution. Olive oil is a main ingredient in the healthy Mediterranean diet so look for Mediterranean diet free recipes online.

3. Apples – The humble apple is high in Vitamin C, which is an antioxidant, and high in pectin, a soluble fiber which keeps the digestive system in good working order and helps to lower cholesterol.

4. Seeded Wholegrain Bread – The fiber in the bread keeps the digestive system healthy, the seeds are a source of essential fatty acids and phytoestrogens in linseeds and Soya can help relieve symptoms of the menopause. These high fiber breads also help to control appetite.

5. Baked beans – Baked beans are brilliant. The tomato sauce is rich in leucopenia, an antioxidant which protects the body from prostate cancer and heart disease. Insoluble fiber in the beans helps to keep the digestive system healthy. Beans are also rich in calcium, iron and protein. Serve baked beans on seeded bread toast for a great super food meal!

6. Tea – Both black tea and green tea is rich in antioxidants. An antioxidant in tea, catching, helps to keep our arteries healthy and stops blood clots forming.

7. Bananas – Bananas are high in potassium which is essential for healthy hair and skin and also helps to lower blood pressure. Bananas are also high in antioxidants and are a great source of energy. Bananas can be used in low fat recipes to replace half the fat content in cake recipes.

8. Yogurt – Yogurt is a great source of calcium which is essential for healthy teeth and bones. Bio yogurts also help the digestive system by topping up the amount of friendly bacteria present in the intestines. Make your own yogurt – find free recipes online.

9. Salmon – Salmon is an oily fish and oily fish are often known as “Brain food” because eating oily fish regularly helps to prevent dementia and depression. You can also go to www.cajuns-recipes.com.  Eating oily fish also reduces the risk of heart disease, build up of plaque on the walls of the artery and lowers triglyceride levels.

10. Broccoli – This vegetable is high in folic acid which is thought to lower the risk of heart disease and photochemical which help to prevent cancer. Broccoli also contains the antioxidants Vitamin C and lute in which is thought to delay the onset and progression of AMD, age related macular degeneration.

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