A balanced diet for a balanced body

Pretty much every one of us these days is familiar with what a balanced diet is, even if not all of us are able to keep to it totally! Having a balanced diet can really help in maintaining good bladder and bowel management.

One of the easiest, tastiest and helpful changes we can make is to aim for five portions of fruit and vegetables per day. A piece of fruit, a small glass of fruit juice, a handful of dried fruit or three tablespoons of vegetables all count as one portion.

Fruit juice only counts as one portion towards your five a day even if you drink more of it, as it lacks the fibre the other options have. If extra weight is a problem then a balanced diet with fewer calories is needed. Three small meals per day are recommended, made up of small portions. Half the plate should be taken up with vegetables.

Small changes add up over time and can have a big effect. Ensure that you have the three F’s right! Enough Fibre and Fluid and less Fat. There are two types of fibre: soluble and insoluble. Soluble fibre includes fruit and vegetables, especially beans, and can help to lower cholesterol. Insoluble fibre includes wholewheat bread, pasta, cereals and brown rice.

It is important to maintain fluid intake, two litres per day is often recommended but this will vary from person to person. Two litres is approximately ten cups or eight mugs of fluid taken regularly through the day. Water is the safest bet for fluid, but fruit juices, squashes, and even small amounts of tea and coffee will contribute — see the latest food facts on fluids on the excellent British Dietetic website www.bda.uk.com

It is very important that any changes you do make to fibre and fluids are made gradually over a week.

Getting enough fluid will also help the bladder of course. Some people drink a daily glass of cranberry juice as there is some evidence that it may help to prevent bladder infections (unfortunately no large studies have explored this and it is not usually recommended to be taken if you are on Warfarin or are a Diabetic). In essence, a sensible diet is a balanced diet with enough fluid and fibre and keeps weight at the right level.

Good luck and enjoy!

Healthy Eating Quiz

To get a rough idea of how you are doing with your diet at the moment try this quiz answering Yes or No

• I spread butter or margarine thinly.
• I eat food fried in a little olive oil, rapeseed or groundnut oil once a week or less.
• I keep ‘treat’ foods like cake, ice cream, chocolate, and sweets to one per week.
• I restrict cheese to 4 oz per week of full fat or 8oz per week of half fat.
• I eat meat and poultry with the fat cut off.
• I eat five portions of fruit and/or vegetables every day.
• I usually eat wholemeal bread.
• I eat oily fish at least once per week— mackerel, herring, kippers, sardines, pilchards, trout, salmon.
• I drink ten cups or more of fluid each day (not including alcohol).
• I use at least half a pint of skimmed or semi-skimmed milk every day.

If you could say Yes to some of the above you are on your way to eating a balanced diet.

If you could answer Yes to most of them, congratulations you are probably enjoying quite a balanced diet already!