No single food contains all of the nutrients that are required for optimum health so a wide variety of foods each day is advisable for you and your customers. Vitamin and mineral supplements are NOT a replacement for good eating habits and are not as effective as eating from natural food sources.
FIVE FOOD GROUPS- over a period of a few days the following is a guide to how much should be eaten of each:
1) Fruit and vegetables 33%
Low in fat and calories, include some in every meal on your menu, include fruit based desserts on your menu.
Cook in as little water as possible (soaking takes out the vitamins), ideally steam and cook for as little time as possible so they are crisp, stir fry using a minimum amount of oil, add plenty of fresh vegetables to casseroles, stews and mince dishes, serve side salads.
2) Bread, other cereals and potatoes 33%
Main source of energy, they are not high in calories so long as fat isn't added to them, eat 5 portions a day, choose wholegrain breads and cereals, healthier cooking methods for potatoes are microwave, baking or boiling.
3) Meat, fish and alternatives 12%
Good source of protein, vitamins and minerals, particularly iron, eat food from this group 2-3 times per day, eat with vegetables, eat fish once a week particularly oily fish such as mackerel, sardines or salmon, dry fry meats where possible, drain off fats from roast meats, skim gravies and sauces to remove excess fat, grill/ bake/ microwave to avoid use of fat, add pulses to stews and mince dishes.
4) Milk and dairy foods 15%
Good source of protein, vitamins & minerals, provide most of calcium needed, particularly important for children, eat or drink from this group 3 times a day, choose semi-skimmed/ skimmed milk, choose reduced fat or lower fat options where possible, reduce quantity for full fat options. Try to use less of strongly flavoured cheeses, grate cheese to make it go further. Use probiotic dairy products to promote "good" bacteria.
5) Foods containing fat, foods & drinks containing sugar 7%
Provide energy but contribute little nutritional value, try to offer more starchy carbohydrate instead, check labels for hidden fats, monounsaturated fats are the good ones!
