Healthy Eating

To understand the balanced diet let us look at the food pyramid. A balanced diet is made up of foodstuffs from all of the 5 food groups:

  • Fruits and vegetables
  • Bread and cereals and pulses
  • Milk and dairy products
  • Meat, poultry, fish, eggs
  • Nuts and oils.

Food Pyramid

Everyday our body needs moderate amounts of a wide range of foods from each of these five groups to provide energy, essential nutrients and fibre. Eating a balanced diet can help prevent premature heart disease and osteoporosis. In addition regular exercise, no smoking, reduced alcohol intake and finding time to relax are important factors of a healthy life style.


Dietary "Fibre" is a complex mixture of plant substances and includes what was once called ‘roughage’.


Fibre does a lot more than provide ‘roughage’ to prevent constipation . Lack of fibre seems to be connected with various disorders of the bowel, including piles and a serious inflammation called diverticulitis. There is reason to believe that lack of fibre may lead to diabetes and even heart disease. Fibre slows down digestion. Soluble fibre, such as that in beans and lentils controls blood sugar more effectively than insoluble fibre and may also lower blood cholesterol if high. Insoluble fibre such as wheat bran soaks up water thus providing bulk, which causes waste to be passed more quickly through the gut and also gives the feeling of being full. Eating more fibre may actually help you stay slim. Food with plenty of fibre like potatoes and bread can be satisfying without giving you too many calories.


  • Eat more Roti/bread especially wholemeal bread. Roti/Bread gives you fibre and nutrients without concentrated calories.

  • Eat more potatoes (with skin). Both roti/bread and potatoes are excellent ‘fillers’ and needn’t be fattening if you don’t load them with butter or fry them in fat.

  • Eat a high-fibre cereal for breakfast. (But go easy on the sugar). The more bran a cereal contains, the higher its fibre content.

  • Try more meals based on beans, peas, lentils and other pulses, using meat more sparingly.

  • Eat more vegetables. Vegetables, particularly the green leafy ones, are high in fibre. But don’t overcook them or you will lose a lot of their goodness. Just cook enough to soften.

  • Eat plenty of fresh fruit and salads. Even the softer fruits, like melons or oranges, contain fibre. Fruits and vegetables because of their water content, are low in calories and can help you stay slim.

  • Make room for all this good food by cutting down on sugary and fatty things like biscuits, sweets and crisps, especially between meals.


Whole pasta 9.6
High bran cereal 8.0
Spinach 6.3
Baked beans 5.4
Bananas 5.1
Wholemeal bread 4.3
Fresh peas 3.9
Corn flakes 3.3
Figs (dried & raw) 2.3
Museli 2.2
Oranges 2.0
Apple 1.5
Boiled, peeled potatoes 1.0
Tomatoes (raw) 0.8

Fibre and Health