We Are What We Eat

We are what we eat

The food we eat has a huge impact on how well our bodies function and how efficient they are at resisting illness and disease.
Vitamins and minerals, within food, contribute significantly to this. Ideally, a well balanced diet should provide all the nutrients we need. That means eating a wide variety of foods from the following food groups:

Bread, cereals, rice, pasta and potatoes 

Wholegrain varieties are rich in carbohydrates, energy, fibre and B vitamins. 

Fruit and vegetables 

A rich source of fibre, vitamins, minerals and antioxidants. Try to eat at least five portions every day; whether they are fresh, frozen, canned, juiced or dried.

Dairy products 

These are important sources of calcium, protein and vitamins A and D. Choose low-fat versions.

Lean meat, chicken, fish, eggs and alternatives such as soya, lentils, nuts and beans

Provide protein and a rich supply of B vitamins and minerals such as iron and zinc. A healthy diet should also include oily fish (examples include mackerel, salmon, herring and sardines), rich in the omega-3 fatty acids (DHA and EPA), at least once every week.

Getting the Right Balance
Experts agree that one of the main things that you can do to help control or lose weight is control the size of food portions. ‘Super-sizing’ has been the downfall of many and it can also be easily forgotten that women need slightly less on their plate than men.
The balance of foods in our diet is crucial for weight control and general health. A well balanced diet should, over the course of a day or a week, be made up of:
  • One third carbohydrate (potatoes, rice, bread, pasta, cereal)
  • One third fruit and vegetables
  • One final third as mostly protein (15% meat, fish, eggs or beans, 15% milk and dairy produce and a small 3% other fats and sugars)
Food chart
Some of our pharmacies offer a Weight Loss Support Service. This service with the Pharmacist in a private consultation area includes:
  • An initial consultation to establish the level of weight loss desired/needed, some simple checks, focusing on your BMI, body fat percentage and visceral fat level, 1 to 1 advice and a bespoke weight loss plan
  • Weekly consultations for the next 3 weeks where the Pharmacist discusses how you have got on since you last met and you jointly set goals to be reviewed at the next meeting
  • Thereafter, fortnightly consultations for the next 3 months and then monthly meetings for the next 2 months. 
In total you receive 12 weeks of face-to-face help and guidance.

Find nearest Alphega Pharmacy for all your vitamin supplement needs

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