Healthy eating

The quality of your food needs to remain high but you will need to be careful with the total energy intake particularly if you are not as active as you used to be. 

Look after your heart by including some polyunsaturated or monounsaturated oils (e.g. olive oil) in your diet, and reducing animal fats to a minimum. Keep saturated fat intake low by choosing low-fat dairy products and lean meats. Limit your intake of processed foods such as fatty take-away foods and commercial cakes, biscuits, crisps and pastries.

Oils, like olive, canola, sunflower and safflower, are beneficial. Some foods have been shown to protect against disease. Include in your daily diet, a selection of:

• Fish – fresh or tinned
• Soy foods, like soy milk, soy beans, soy and linseed bread and tofu
• Fruit and vegetables – seven serves daily (two fruit, five vegetable)
• Fermented foods, like yoghurt

Content Updated June 18, 2009