Getting the balance right

The Government recommends that we should consume a diet that contains:

Plenty of starchy foods such as rice, bread, pasta and potatoes (choosing wholegrain varieties when possible)
Plenty of fruit and vegetables; at least 5 portions of a variety of fruit and vegetables a day
Some protein-rich foods such as meat, fish, eggs, beans and non dairy sources of protein, such as nuts and pulses
Some milk and dairy, choosing reduced fat versions or eating smaller amounts of full fat versions or eating them less often
Just a little saturated fat, salt and sugar

Guideline Daily Amount Values

Everyone needs a balanced diet, but we also need to watch our daily intake of things

Guideline Daily Amount Values
Typical values	Women	Men	Children (5-10 years)
Calories	2,000 kcal	2,500 kcal	1,800 kcal
Protein	45 g	55 g	24 g
Carbohydrate	230 g	300g	220 g
Sugars	90 g	120 g	85 g
Fat	70 g	95 g	70 g
Saturates	20 g	30 g	20 g
Fibre	24 g	24 g	15 g
Salt	6 g	6 g	4 g

Alcohol Calories

Alcoholic drinks are made by fermenting and distilling natural starch and sugar. Calories from alcohol are 'empty calories', they have no nutritional value. Most alcoholic drinks contain traces of vitamins and minerals, but not usually in amounts that make any significant contribution to our diet.

Drinking alcohol also reduces the amount of fat your body burns for energy. While we can store nutrients, protein, carbohydrates, and fat in our bodies, we can't store alcohol. So our systems want to get rid of it, and doing so takes priority. All of the other processes that should be taking place (including absorbing nutrients and burning fat) are interrupted.

Find out more at drinkaware.co.uk

Sicrhau Cydbwysedd

Mae'r Llywodraeth yn argymell y dylem fwyta diet sy'n cynnwys:

Digon o fwydydd â starts fel reis, bara, pasta a thatws (gan ddewis mathau grawn cyflawn pan fo modd)
Digon o ffrwythau a llysiau; o leiaf 5 dogn o ffrwythau a llysiau gwahanol bob dydd
Rhai bwydydd llawn protein fel cig, pysgod, wyau, ffa a ffynonellau protein nad ydynt yn gynnyrch llaeth, fel cnau a chorbys
Peth gynnyrch llaeth, gan ddewis fersiynau â llai o fraster neu fwyta fersiynau braster yn llai aml
Dim ond ychydig o fraster dirlawn, halen a siwgr

Rhagor o wybodaeth

Canllaw Gwerthoedd Swm Dyddiol

Mae angen diet cytbwys ar bawb, ond mae angen i ni hefyd wylio ein cymeriant dyddiol o bethau

Canllaw Gwerthoedd Swm Dyddiol
Gwerthoedd nodweddiadol	Menywod	Dynion	Plant (5-10 oed)
Calorïau	2,000 kcal	2,500 kcal	1,800 kcal
Protein	45 g	55 g	24 g
Carbohydrad	230 g	300g	220 g
Siwgr	90 g	120 g	85 g
Braster	70 g	95 g	70 g
Braster dirlawn	20 g	30 g	20 g
Ffibr	24 g	24 g	15 g
Halen	6 g	6 g	4 g

Calorïau Alcohol

Mae diodydd alcoholig yn cael eu gwneud trwy eplesu a distyllu startsh a siwgr naturiol. Mae’r calorïau o alcohol yn 'galorïau gwag', nid oes ganddynt unrhyw werth fel maeth. Mae'r rhan fwyaf o ddiodydd alcoholig yn cynnwys olion fitaminau a mwynau, ond nid ydynt mewn symiau sy'n cyfrannu'n sylweddol at ein diet.

Mae yfed alcohol hefyd yn lleihau faint o fraster y mae eich corff yn ei losgi am egni. Er y gallwn storio maetholion, protein, carbohydradau a braster yn ein cyrff, ni allwn storio alcohol. Felly blaenoriaeth ein systemau ni yw cael gwared ar yr alcohol. Caiff yr holl brosesau eraill a ddylai fod yn digwydd (gan gynnwys amsugno maetholion a llosgi braster) eu heffeithio.

Mae rhagor o wybodaeth ar wefan drinkaware.co.uk