• How much you need to eat and drink is based on your age, gender, how active you are and the goals you are looking to achieve.
• Portion sizes have grown in recent years, as the plates and bowls we use have got bigger. Use smaller crockery to cut back on your portion sizes, while making the food on your plate look bigger.
• No single food contains all the essential nutrients you need in the right proportion. That’s why you need to consume foods from each of the main food groups to eat well.

Fruit and vegetables

水果和蔬菜的脂肪和卡路里含量少，维生素，矿物质，纤维多。可预防中风，心脏病，高血压和癌症。

量：每天，5成。早中晚餐都可以搭配。

Naturally low in fat and calories and packed full of vitamins, minerals and fibre, fruit and vegetables add flavour and variety to every meal.

They may also help protect against stroke, heart disease, high blood pressure and some cancers.

How often?

Everyone should eat at least five portions a day. Fresh, frozen, dried and canned fruit in juice and canned vegetables in water all count. Go for a rainbow of colours to get as wide a range of vitamins and minerals as possible.

Try:

• adding an apple, banana, pear, or orange to your child’s lunchbox
• sliced melon or grapefruit topped with low-fat yogurt, or a handful of berries, or fresh dates, apricots or prunes for breakfast
• carrots, peas and green beans mixed up in a pasta bake
• adding an extra handful of vegetables to your dishes when cooking – peas to rice, spinach to lamb or onions to chicken.

Starchy foods

淀粉食物：

土豆，大米，面条，面包，烤饼，煎饼等淀粉类食物含有碳水化合物。

碳水化合物会分解成葡萄糖，并为所有细胞提供燃料。

淀粉食物的更好选择有全麦面包，全麦面食，印度香米，野生稻谷，这些食物纤维含量更高，帮助消化系统更好工作。这些食物吸收更慢，使身体保持较低血糖指数，餐后不易饥饿。

亚洲人以大米和面条为主食，大米和面条含有大量碳水化合物，并会分解为葡萄糖。中晚年人体稳态下降，胰岛素分泌不足，容易形成高血糖。所以亚洲人糖尿病患者较多。

摄入量：

每天，一些

Potatoes, rice, pasta, bread, chapattis煎饼, naan 烤饼and plantain（香蕉的一种） all contain carbohydrate碳水化合物, which is broken down into glucose and used by your cells as fuel. Better options of starchy foods – such as wholegrain bread全麦面包, wholewheat pasta and basmati, brown or wild rice – contain more fibre, which helps to keep your digestive system working well. They are generally more slowly absorbed (that is, they have a lower glycaemic index, or GI), keeping you feeling fuller for longer.

Meat, fish eggs, pulses, beans and nuts

高蛋白食物：肉，鱼，蛋，干豆，豆子，大豆，豆腐，坚果

蛋白质可以形成肌肉。高蛋白食物有矿物质，矿物质对红细胞生成很重要。鱼油可提供omega-3，保护心脏。

摄入量：

每天一些，鱼油每周要摄入。

These foods are high in protein, which helps with building and replacing muscles. They contain minerals, such as iron, which are vital for producing red blood cells. Oily fish, such as mackerel, salmon and sardines, also provide omega-3, which can help protect the heart. Beans, pulses, soya and tofu are also good sources of protein.

How often?

Aim to have some food from this group every day, with at least 1–2 portions of oily fish a week.

Try:

• serving meat, poultry or a vegetarian alternative grilled, roasted or stir-fried
• a small handful of raw nuts and seeds as a snack or chopped with a green salad 
• using beans and pulses in a casserole to replace some – or all – of the meat
• grilled fish with masala, fish pie, or make your own fish cakes
• eggs scrambled, poached, dry fried or boiled – the choice is yours!

Dairy foods

奶制品：牛奶，奶酪，酸奶富含钙。钙对成长小孩骨骼发育很重要。奶制品也含有大量蛋白质。

一些奶制品脂肪含量高。5岁以下小孩不宜使用脱脂奶。

摄入量：

每天，不应过多。

Milk, cheese and yogurt contain calcium, which is vital for growing children as it keeps their bones and teeth strong. They’re good sources of protein, too.
Some dairy foods are high in fat, particularly saturated fat饱和脂肪, so choose lower-fat alternatives (check for added sugar, though). Semi-skimmed milk actually contains more calcium than whole milk, but children under 2 should have whole milk because they may not get the calories or essential vitamins they need from lower-fat milks. Don’t give children skimmed milk 脱脂奶until they’re at least 5.

How often?

Aim to have some dairy every day, but don’t overdo it.

Try:

• milk straight in a glass, flavoured with a little cinnamon, or added to breakfast porridge
• yogurt with fruit or on curry
• cottage cheese scooped on carrot sticks
• a bowl of breakfast cereal in the morning, with skimmed or semi-skimmed milk
• a cheese sandwich at lunchtime, packed with salad
• a refreshing lassi or some plain yogurt with your evening meal.

Foods high in fat and sugar

高脂肪和糖食物：

可乐，汉堡脂肪和糖多，它们卡路里多，引起血糖升高。

平时，一般选择卡路里低的食物，水不含卡路里。

脂肪含有大量卡路里，做饭时， 减少油量和奶油。

最好使用不饱和油，例如向日葵油，橄榄油，菜籽油。

摄入量：

越少吃越好

You can enjoy food from this group as an occasional treat in a balanced diet, but remember that sugary foods and drinks will add extra calories – and sugary drinks will raise blood glucose – so opt for diet/light or low-calorie alternatives. Or choose water – it’s calorie free!
Fat is high in calories, so try to reduce the amount of oil or butter you use in cooking. Remember to use unsaturated oils不饱和油, such as sunflower向日葵, rapeseed油菜籽 or olive 橄榄oil, as these types are better for your heart.

How often?

The less often, the better.

Salt

盐摄入量过多增加高血压和中风概率。加工食品含盐量高。

摄入量：

成人每日低于6克，小孩摄入量更少。

Too much salt can make you more at risk of high blood pressure and stroke. Processed foods加工食品 can be very high in salt. Try cooking more meals from scratch at home, where you can control the amount of salt you use – when there are so many delicious spices in your kitchen, you really can enjoy your favourite recipes with less salt. 

How often?

Adults should have no more than 1 tsp (6g) of salt a day, while children have even lower targets. 

Try:

• banishing the salt cellar from the table, but keeping the black pepper. 
• seasoning food with herbs and spices, instead of salt. Try ginger, lime and coriander in stir-fries, or use spicy harissa paste to flavour soups, pasta dishes and couscous.
• making fresh chutney using coriander leaves (dhaniya), fresh mint, chopped green chillies and lime juice.
• measuring added salt in cooking with a teaspoon and use less as time goes on. ?Do it gradually, and the family will hardly notice! 
• flavouring salads with lemon juice, chilli powder and pepper.
• making your own tandoori marinade in seconds using red chilli powder, ground garam masala, paprika powder, low-fat plain yogurt, garlic, ginger, and tomato purée.
• adding finely chopped coriander leaves to lassi, and sprinkle on ground jeera and ground coriander seeds.

Type 1 diabetes and coeliac disease

This is an autoimmune disease, which is more common in people with Type 1 diabetes, where the body reacts to gluten 谷蛋白(a protein found in wheat, barley and rye), which damages the gut lining and makes it difficult to absorb food. 

Everyone with Type 1 diabetes should be assessed for coeliac disease. If you are showing symptoms, you should be given a blood test. If the test is positive, diagnosis is confirmed by a gut biopsy. Don‘t start a gluten-free diet until you have a definite diagnosis, as this may give an inaccurate result. The only treatment is to cut out gluten from your diet permanently. A specialist dietitian can help you with both diabetes and coeliac disease.