Which nutrients are in which foods & how often should I eat them?

Dairy: a small amount every day

Dairy products provide protein and are a good source of calcium, which is needed for healthy bones and teeth. Dairy products also provide vitamin A and B vitamins, especially vitamin B12, which is important for nerves to work and helps the body turn the food into energy.

The fat content of dairy products varies. Hard cheeses, cream and butter are high in saturated fat, which can raise cholesterol and be bad for the heart. Try to use these products only once or twice a week and use plain yoghurt and fromage frais instead of cream, soured cream or Crème fraîche. Low-fat spreads can be used instead of butter.

Lower fat milks, low-fat yoghurts and fromage frais contain the same amount of protein, B vitamins, calcium, magnesium, phosphorus, potassium and zinc as full-fat versions but less fat and less vitamin A.

Dairy foods are very important in pregnancy because calcium helps the baby's bones develop. But pregnant women should avoid unpasteurised dairy products and soft mould-ripened cheese such as Camembert, Brie, and Stilton. This is because they can contain high levels of listeria, a germ that can cause miscarriage, stillbirth or severe illness in a newborn baby.

Children should drink whole milk until they are at least two years old, when they can start to drink some semi-skimmed milk. Skimmed milk should not be given to children under five, as it is less nutritious.

Fats: a little every day

Fats are an essential part of our diet, as fats help our bodies absorb some vitamins, and our nervous systems need fat to function. But eating too much fat raises cholesterol levels in the blood and can damage the heart. Eating fats can make a person gain weight. Fats are rich in energy (calories) and a little goes a long way.

There are different types of fat: some types are better for the body than others. Saturated and trans fats can increase the level of cholesterol in the blood, which can cause heart disease. Unsaturated (monounsaturated or polyunsaturated) fats reduce cholesterol levels. Most people in the UK eat too much saturated fat and not enough unsaturated fat.

Saturated fats can raise blood cholesterol levels and increase the risk of heart disease. Saturated fats are found in biscuits, cakes, coconut oil, pies, sausages, hard cheese, butter and products containing lard.

Hydrogenated fat, also called hydrogenated vegetable oil, can be found in some margarines, biscuits, cakes and processed foods. Foods that contain hydrogenated vegetable oil may also contain trans fats.

Trans fats have no known nutritional benefits and may be worse for the body in raising cholesterol than saturated fats. But the good news is most people in the UK don't eat large amounts of trans fats. Low levels of trans fats are found in dairy products, beef and lamb. High levels of trans fats are made when vegetables oils are hydrogenated (a process that turns liquid vegetable oils into a solid).

Unsaturated fats provide the body with the essential fatty acids it needs, and they can reduce cholesterol levels. Unsaturated fats are found in oily fish, avocados, nuts, seeds and sunflower, rapeseed and olive oils.

Sugar: avoid processed sugar unless it's an occasional treat

Sugar is a simple carbohydrate that the body can quickly turn into energy. But if we're not very active, and eat too much sugar, our bodies convert sugar into fat. Eating too much sugar can cause a person to gain weight and develop a type of diabetes.

Sugary foods and drinks can also cause tooth decay, particularly if you have them between meals. This is because sugar causes a build-up of plaque on the teeth. Plaque contains bacteria that turn sugar into acid, and the acid causes teeth to decay.

Cutting out all sugar from our diet is almost impossible as lots of foods we should eat, like fruits and vegetables, contain natural sugars. The sugars found naturally in whole fruit are less likely to cause tooth decay because the sugars are contained within the structure of the fruit. But, when fruit is juiced or blended, the sugars are released, and released sugars can damage teeth. Fruit juice is still a healthy choice but it is best to drink it at mealtimes.

It is a good idea to try to cut down on foods and drinks that contain lots of added sugar, such as biscuits, sweets, jams and fizzy drinks. These foods should only be eaten occasionally as a treat: in small portions, no more than a couple of times a week.

A lot of processed foods have sugar added to them e.g. breakfast cereals and baked beans. If sugar comes near the front of a list of ingredients, the food is high in sugar. Sometimes the manufacturers use different words to describe the type of sugar in their product, such as sucrose, glucose, fructose, hydrolysed starch, corn syrup and invert sugar. These are all types of sugar so look for these on the ingredients list.

Salt: 6 grams everyday

Salt is needed for nerves and muscles to function, but too much salt in the diet can cause high blood pressure, which can increase the risk of stroke and heart disease. Most people take in much more salt than they need, especially if they eat crisps and processed foods, so try to keep these to a minimum and aim to eat no more than 6g of salt a day.

Fibre: everyday

Fibre helps the digestive system work properly and prevents bowel problems. Most people don't eat enough fibre. Foods rich in fibre are wholegrain bread, brown rice, pasta, oats, beans, peas, lentils, grains, seeds, fruit and vegetables. Eating wholegrains also reduces the risk of heart disease and stroke. But very young children, such as toddlers, need less fibre and should not be given wholegrains.

There are two types of fibre:

1. Insoluble fibre is fibre that the body can't digest. It passes through the digestive system, moving food along and helping waste products leave the body. Wholegrain bread, brown rice, wholegrain breakfast cereals, fruit and vegetables all contain this type of fibre. Insoluble fibre helps to keep the digestive system healthy. Foods rich in this sort of fibre are bulky and fill the stomach, which means we are less likely to eat too much.
2. Soluble fibre can be partially digested and may help to reduce the amount of cholesterol in the blood. Good sources of soluble fibre include oats, beans and lentils.
   

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