The standard advice from the government is to consume five servings of fruits and vegetables and three servings of whole grains daily for vitamins and minerals and the other healthful micro-nutrients in plants. Drink five to eight 8-oz.glasses of water or 2 litres per day.
Get no more than about 30 to 35 percent of your daily calories from fat, with about one-fifth of that from unsaturated fat (e.g 1 % milk, olive and canola oil); 15 % from protein; and the remaining calories from carbohydrates — which can include fruits and veggies, and should have an emphasis on complex carbs like oatmeal, whole wheat bread and wild rice.
Take a look here at the British Nutrition Foundation website for many tips and ideas for you to Stay Healthy.
If you would like a consultation to discuss how food, nutrition and age management could improve your health then please call our clinic on 01277 201001.
Dr Kannan Athreya