Healthy diet..some ideas D Kinshuck

1. see NHS Direct
2. 9 portions of vegetables or fruit a day
3. very little extra salt from processed food (a little salt is fine for most people)
4. very little saturated fat and transfats
5. vegetarians have lower blood pressures and healthier lipid levels,  see
6. omega 3 fats such as those in oily fish help (mackerel, salmon, sardines, pilchards etc)...2 portions a week are very helpful
7. olive oil is ideal when cold, but rapeseed and sunflower oil are best when the oil is used for cooling
8. soya products are fine
9. many diets contain too little vitamin D..this comes from diet and sunlight. If you have dark skin or get little sunlight you may need vitamin D supplements.
10. For most people red meat (lamb, pork, beef etc) is not needed and probably contributes to bowel cancer; it is best to avoid more than 2 portions a week
11. Protein sources should include lentils, beans and other pulses
12. 2 eggs a week maximum
13. Chicken and turkey are safe in small amounts
14. If you are strictly vegetarian and female you may become anaemic; a very balanced diet is needed...you may need supplements...read up.   On the other hand, vegetarian diets reduce cancer rates etc. If you are careful and avoid shortages of iron and B12 there is some evidence they are they healthiest.
15. 2 cups of tea a day
16. Lots of exercise.
17. Some food are not as healthy as it seems and vic-versa. Coconut oil has saturated fat. Nuts often have healthy fats ...but they are very fattening indeed...small amounts are certainly healthy.
18. Sugar and sweet products (excluding fruit) are not advised (small amounts are probably fine) as they increase the risk of diabetes

9 Portions a day..not as extreme as it sounds

9 portions a day sounds extreme..but it is easy. If you make a mixed salad (eg grated carrot, grated red cabbage, finely chopped celery) and have this as part of your lunch and supper; then have an apple, orange, banana, pear...about 9 portions a day.
Generally any salad is beneficial, as long as here is nothing harmful added like mayonnaise (olive oil in small amounts is fine). Different coloured vegetables have different vitamins, and so a variety is likely to be helpful.

Transfats

Transfats are in some cakes and biscuits...they tend to be the 'harder' fats. (Such as hard margarines, suet, lard). These are considered very harmful.
Advice changes every day, according to the latest research!

Some 'perfect' meal ideas

Here are some 'perfect' meals just as an idea.

• grilled mackerel, potatoes, steamed broccoli, and the mixed salad above
• baked potato, grilled salmon, potato, steamed carrot, and the mixed salad above
• a lentil curry with rice and a similar salad (here, minus the coconut and eggs.. coconut is not a very healthy fat; here). Another recipe, recipe.
• beans and couscous here
• bean stews
• low sugar/salt baked beans, baked potato, salad as above (cheap, very simple)

Expert advice

These are just ideas...I am an ophthalmologist not diet expert! But cooking your own food instead of buying pre-prepared food is good fun and different every time....with a few disasters! Read up the expert's words http://www.nhsdirect.nhs.uk/chq.asp?Classid=35

We are all different

Everybody needs a different diet...some are allergic to caffeine in tea, others need more salt (depending on medication etc), women need more iron. Some people have very high fat diets with normal cholesterols! Others have a high cholesterol even with a 'healthy' diet. People who exercise a lot need a lot more food...but this should still be low in saturated and transfats.