The importance of good diet | Bupa UK

Fruit and vegetables Non-Dairy protein Foods like fish and lean meat give you energy and are essential to grow and repair tissue in your body. Try to limit processed meats - they contain lots of fat and salt, and have been linked to bowel cancer. Make sure you get your five a day to help stave off heart disease, stroke, type 2 diabetes and obesity. 33% Starchy foods/carbohydrates 12% Aim to get at least 50% of your energy from these; not eating enough can lead to low blood sugar levels, leaving you weak and light-headed. Just don't overdo it - any excess your body can't burn off as energy will be converted into fat. Milk and Dairy 33% 15% Packed with calcium for your bones; vitamin B12 to keep your red blood cells healthy; and protein for growth and repair 5-8% Foods high in fat Foods high in sugar Getting some fat in your diet is important (30g for men and 20g for women); some unsaturated fats keep you healthy by maintaining good levels of cholesterol. Saturated fats are the Sugar's a key culprit when it comes to weight gain and tooth decay. Try to opt for natural sources like fresh fruit, peas and sweetcorn. They're rich in nutrients like fibre and vitamins, and can help to satisfy your sweet tooth. ones to avoid; these increase your risk of heart disease.