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66Network She I Autumn/Winter 2012Nowadays we read so much about healthy eating, what we should and shouldn't be eating, that the simple messages often get lost amongst the latest food fads. Healthy eating should be less about depriving yourself and more about focussing on what you can include to help you feel great, feel energised, improve your health and ultimately live longer.The key to healthy eating is having a variety of foods in the right balance for your energy needs. By looking at the five different food groups, you can consider some simple changes to move you towards eating healthy and being healthy.One of the most important changes that you can make is to achieve your '5 a day' for fruit and vegetables. Plan ahead to meet this goal; perhaps include some chopped fruit on your cereal, have a side salad at lunchtime or chop up some carrots and cucumber and dip into a tasty low fat salsa. A good measure is looking at the colour of your shopping basket and your plate! By including a variety of brightly coloured fruits and vegetables you will achieve a better intake of vitamins, minerals and antioxidants. All of these help to reduce risk of heart disease, stroke and some cancers. Challenge yourself to introduce a new colour to your plate; autumn/winter is a great time for butternut squash, pumpkin and pears.mean that you take in less total fat and less saturated fat. Foods such as dried apricots, spinach, tinned fish and tofu are also good calcium providers. Lean meat protein sources, provide iron, B12 and zinc, as well as help to keep your hunger satisfied. Beans, pulses and lentils also provide a healthy protein intake, as well as count towards your '5 a day'. You should aim to include two portions of fish per week, including one oily (mackerel, kippers, trout, fresh tuna, salmon). Oily fish provides the healthy omega-3 fats which reduce the risk of heart disease and promote healthy development of babies. Most of us in the UK eat too much fat and sugar, so consider swaps that you can make that will not only reduce these, but at the same time improve your overall balance. Replace some of your sugary snacks with fruit or a low fat/sugar yoghurt and don't forget those sugary snacks that you might nibble at work but forget about by the time you get home. Looking at labels is a quick way to guide you towards the healthier choice.By considering a few top tips for healthy eating and tweaking them to suit your lifestyle, you can achieve a healthier diet, whilst still enjoying what you eat.Famous FIVEEllie Grove tells us how to achieve a healthy diet, whilst still enjoying what you eatA good measure is looking at the colour of your shopping basket and your plate!Carbohydrates are our energy providers, supplying essential fuel to body and brain. Despite what you might think, carbohydrates are not fattening and only provide 4 calories per gram (each gram of fat provides 9 calories). By including wholegrain varieties you should feel fuller for longer as well as getting a boost of B vitamins, minerals such as magnesium and iron, and more of those protective antioxidants. Look for the wholegrain label on cereals and try mixed grain seeded breads.Calcium is important for the strength of our bones, and especially for women reaching the menopause, to help protect bone density. Choosing low fat dairy products won't compromise the calcium content but will

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