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Fabian’s Healthy Families Eating Guide
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Contents Page
The eatwell plate..........................................................1, 2, 3 Fruit & Veg...........................................................................4 Starchy Foods......................................................................5 Milk & Dairy..........................................................................6 Meat.....................................................................................7 Fish & Shellfish....................................................................8 Eggs & Pulses......................................................................9 Salt.....................................................................................10 Sugar..................................................................................11 Fats....................................................................................12 Drinks.................................................................................13 Water & Soft Drinks............................................................14
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The eatwell plate
If you want to get the balance of your diet right, use the eatwell plate. The eatwell plate makes healthy eating easier to understand by showing the types and proportions of foods we need to have a healthy and well balanced diet. The eatwell plate shows how much of what you eat should come from each food group. This includes everything you eat during the day, including snacks. So, try to eat: x x x x x
plenty of fruit and vegetables plenty of bread, rice, potatoes, pasta and other starchy foods – choose wholegrain varieties whenever you can some milk and dairy foods some meat, fish, eggs, beans and other non-dairy sources of protein just a small amount of foods and drinks high in fat and/or sugar
Look at the eatwell plate to see how much of your food should come from each food group. You don’t need to get the balance right at every meal. But try to get it right over time such as a whole day or week. Try to choose options that are lower in fat, salt and sugar when you can. More information on each food group can be found at www.eatwell.gov.uk
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The eatwell plate shows how much of what you eat should come from each food group. This includes everything you eat during the day, including snacks So, try to eat:
Plenty of fruit and vegetables
Plenty of bread, rice, potatoes, pasta and other starchy foods— choose wholegrain varieties whenever you can
Some milk and dairy foods
Some meat, fish, eggs, beans and other non-dairy sources of protein
Just a small amount of foods and drinks high in fat and/or sugar
Look at the eatwell plate to see how much of your food should come from each food group. You don’t need to get the balance right at every meal. But try to get it right over time such as a whole day or week. Try to choose options that are lower in fat, salt and sugar when you can. For more information on eating a healthy diet, visit www.eatwell.gov.uk
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Fruit & Veg
Most people know that we should be eating more fruit and veg. But most of us aren't eating enough. Did you know that we should be eating at least five portions of fruit and veg every day? You can choose from fresh, frozen, tinned, dried or juiced. But remember that potatoes don't count because they're a starchy food. How much fruit and veg should I be eating? Lots! Fruit and veg should make up about a third of the food you eat each day. And it's also important to eat a variety. 5-a-day is a good, achievable target. If you count your portions each day it might help you to increase the amount you eat. But what is a portion? ONE portion = 80g = any of these x 1 apple, banana, pear, orange or other similar sized fruit x 2 plums or similar sized fruit x ½ a grapefruit or avocado x 1 slice of large fruit, such as melon or pineapple x 3 heaped tablespoons of vegetables (raw, cooked, frozen or tinned) x 3 heaped tablespoons of beans and pulses (however much you eat, beans and pulses count as a maximum of one portion a day) x 3 heaped tablespoons of fruit salad (fresh or tinned in fruit juice) or stewed fruit x 1 heaped tablespoon of dried fruit (such as raisins and apricots) x 1 handful of grapes, cherries or berries x a dessert bowl of salad x a glass (150ml) of fruit juice (however much you drink, fruit juice counts as a maximum of one portion a day) Fabian’s ‘5-a-day’ tips x Drink a glass of 100% fruit juice or a smoothie x Make some fun shapes with chopped up fruit x Use canned fruit (as kids love it!)-it also keeps longer. Remember to choose ones with natural juice though. x Add bits of vegetables like carrots, peppers, courgettes and aubergines to your pasta sauces x Replace unhealthy snacks with bits of fruit
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Starchy foods
Starchy foods such as bread, cereals, rice, pasta and potatoes are a really important part of a healthy diet. Try to choose wholegrain varieties whenever you can. How much do I need? Starchy foods should make up about a third of the food we eat. Most people should be eating more starchy foods. So if you want to eat healthily try to think about the proportions of the different foods you eat in a day. Starchy foods are a good source of energy and the main source of a range of nutrients in our diet. As well as starch, these foods contain fibre, calcium, iron and B vitamins. Some people think starchy foods are fattening, but they contain less than half the calories of fat. You just need to watch out for the added fats used for cooking and serving, because this is what increases the calorie content. If you're concerned about your weight, wholegrain varieties are an especially good choice. Tips for eating more starchy foods and fibre Most people aren't eating enough starchy foods or fibre. Here are some good sources for you to choose from: x all sorts of bread including wholemeal, granary, brown, seedy, chapattis, pitta bread, bagels, roti and tortillas x potatoes, plantain, yam and sweet potato x more exotic choices included dasheen, coco yam and kenkey x squash, breadfruit and cassava x wholegrain breakfast cereals x beans, lentils, peas x couscous, bulgar wheat, maize, cornmeal We should all be trying to eat a variety of starchy foods and choosing wholegrain, brown or high fibre varieties whenever we can.
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Milk & Dairy
Milk and dairy products such as cheese, yoghurt and fromage frais are great sources of protein and vitamins A and B12. They're also an important source of calcium, which helps to keep our bones strong. The calcium in dairy foods are easy for the body to absorb. Healthier choices The fat content of different dairy products varies a lot and much of this is saturated fat, which can raise cholesterol and is linked to heart disease. Most cheeses (e.g. Brie, Stilton, Cheddar, Lancashire and Double Gloucester) contain between 20 and 40g fat per 100g. If you're trying to make the healthier choice, you don't need to avoid cheese, but it's a good idea to keep a check on how much you eat and how often. For example, you could try eating it less often or having smaller portions. If you're using cheese to flavour a dish or a sauce, you could try using a very strong-tasting cheese, such as mature Cheddar or blue cheese, because then you'll need less. Another option is to choose reduced-fat hard cheeses, which usually contain between 10 and 16g fat per 100g. A few cheeses are even lower in fat (3g fat per 100g or less), including reduced-fat cottage cheese and Quark. If you're trying to cut down on fat, it's a good idea to go for lower fat milks. As well as semiskimmed and skimmed milks, you can also buy 1% fat milk. This contains nearly half the fat of semi-skimmed milk but still provides the important nutritional benefits of milk, including calcium, protein, minerals and vitamins. You can also choose low-fat yoghurts or fromage frais. These products contain at least the same amount of protein, B vitamins, calcium, magnesium, phosphorus, potassium and zinc as full-fat versions. They just contain less fat. Cream and butter are high in fat, so try to use them sparingly. You can use plain yoghurt and fromage frais instead of cream, soured cream or Crème fraÎche in recipes. And low-fat spreads can be used instead of butter. It's also worth remembering that some dairy products can be high in salt, and too much salt can cause high blood pressure (hypertension), which is also linked to heart disease. Adults should be eating no more than 6g of salt a day. Some flavoured and malted milk products and shakes tend to contain added sugar, which can be bad for our teeth. You can check the amount of fat, salt and sugar by looking at the nutrition information on the label. If you compare similar products you will be able to choose the ones with lower amounts.
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Meat
Meat is a good source of protein and vitamins and minerals, such as iron, selenium, zinc, and B vitamins. It is also one of the main sources of vitamin B12. Making healthier choices when buying meat x Ask your butcher for a lean cut. x If you're buying pre-packed meat, check the label to see how much fat it contains and compare products. x Go for turkey and chicken, without the skin, because these are lower in fat. x Try not to eat too many meat products such as sausages, salami, pâtÊ and beefburgers, because these are generally high in fat. They are often high in salt too. x Remember that meat products in pastry, such as pies and sausage rolls, are often high in fat. Cutting down on fat when cooking meat If you're trying to have less fat, it's a good idea to cut off any visible fat and skin before cooking because fat, crackling and poultry skin are much higher in fat than the meat itself. Here are some other ways to reduce fat when you're cooking meat: x Grill meat rather than frying. x Try not to add extra fat or oil when cooking meat. x Roast meat on a metal rack above a roasting tin, so fat can run off. x Try using smaller quantities of meat in dishes and more vegetables, pulses and starchy foods.
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Fish & Shellfish
We should be eating at least two portions of fish a week including one of oily fish. Fish and shellfish are good sources of a variety of vitamins and minerals, and oily fish is particularly rich in omega 3 fatty acids. Why is fish a healthy choice? Fish and shellfish are good sources of essential vitamins, such as niacin, and minerals, such as selenium and iodine. Oily fish x includes fish such as salmon, mackerel, sardines, trout and herring x is rich in omega 3 fatty acids, which helps prevent heart disease x is a good source of vitamins A and D White fish x includes fish such as haddock, plaice, pollack, coley and cod x is very low in fat. This means, just like beans and pulses or chicken without the skin, white fish is a healthier low-fat alternative to, for example, red or processed meat that tends to be higher in fat, especially saturated fat x contains some omega 3 fatty acids, but at much lower levels than oily fish. Shellfish x includes prawns, mussels and langoustine x is low in fat x is a good source of selenium, zinc, iodine and copper x some types such as mussels, oysters, squid and crab are also good sources of omega 3 fatty acids. Fish where you also eat the bones x includes whitebait, canned sardines, pilchards and salmon x help make our bones stronger because they are good sources of calcium and phosphorus If you want to make the healthier choice, remember to go for steamed, baked or grilled fish or shellfish, rather than fried. This is because frying makes fish and shellfish much higher in fat, especially if they’re cooked in batter. But this doesn’t mean you need to stop having an occasional portion of fish and chips!
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Eggs & Pulses
Eggs, pulses, nuts and seeds are all good sources of protein, and they're easy to prepare. But you need to take care if you're preparing eggs for anyone who is very young or pregnant, or for the elderly. You will also find advice on cooking and preparing pulses. Eggs Eggs are a good source of protein, and contain vitamins and minerals. They are also easy to prepare. But it's important to handle, cook and store them properly to avoid food poisoning especially for the very young, pregnant women and elderly people. How many eggs? There is no recommended limit on how many eggs people should eat. Eggs are a good choice as part of a healthy balanced diet. But remember that it's a good idea to eat as varied a diet as possible. This means we should be trying to eat a variety of foods each week to get the wide range of nutrients we need. Eggs are a good source of: x Protein x vitamin D x vitamin A x vitamin B2 x iodine Pulses, nuts & seeds Pulses include beans, lentils and peas. They are a low-fat source of protein, fibre, vitamins and minerals and they count as a portion of fruit and veg. Nuts and seeds are a tasty source of protein and other nutrients. A pulse is an edible seed that grows in a pod. Pulses are a great source of protein for vegetarians, but they are also a very healthy choice for meat-eaters. Pulses include the whole range of beans, peas and lentils such as: x x x x x x x x
baked beans red, green, yellow and brown lentils black eyed peas garden peas runner beans chickpeas broad beans kidney beans x butter beans
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Salt
Why cut down on salt? Cutting down on salt will lower your blood pressure and reduce your risk of stroke and heart diseases. How much salt should we eat? Adults should eat no more than 6g of salt a day. Children should have even less. 6g of salt is about a teaspoonful. But remember we’re not just talking about the salt you add to your food because most of the salt we eat is already in everyday foods such as bread, breakfast cereal, pasta sauce and soups. Babies - Babies need only a very small amount of salt – less than 1g (0.4g sodium) a day up to 12 months. Their kidneys can't cope with larger amounts of salt. Children - Children under 11 years old should have less salt than adults, because they are smaller. The daily recommended maximum for children depends on their age: x 1 to 3 years – 2g salt a day (0.8g sodium) x 4 to 6 years – 3g salt a day (1.2g sodium) x 7 to 10 years – 5g salt a day (2g sodium) x 11 and over – 6g salt a day (2.4g sodium) Remember these are maximums for children. It’s better for them to have less. Checking the label Checking the label and choosing foods that are lower in salt is one of the best ways to cut down. When most people think of salt, they think of shaking it on their food, or adding a pinch to cooking, but 75% of the salt we eat is already in the food we buy. By looking at the salt content on the label you can: x compare similar products and find out which is lower in salt x find out if the food is high, medium or low in salt x work out how much salt will be in the portion you would eat Which foods contain salt? Most foods contain some salt. But it’s the foods that are high in salt we need to watch out for because eating these can make it very easy to have too much salt. This is why it's important to choose foods that are lower in salt, when you can. Foods that are high in salt – Anchovies, Bacon, Cheese, Chips (if salt added), Gravy granules, Ham, Olives, Pickles, Prawns, Salami, Salted and dry roasted nuts, Salt fish, Smoked meat and fish, Soy sauce, Stock cubes, Yeast extract. Fabian’s Tip - Try to eat smaller amounts of these, or have them less often. Foods where some brands/recipes are high in salt – Bread products such as crumpets, bagels and ciabatta, Pasta sauces, Crisps, Pizza, Ready meals, Soup, Sandwiches, Sausages, Tomato Ketchup, Mayonnaise and other sauces. Fabian’s Tip - Compare the labels on similar foods and choose the ones lower in salt.
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Sugar
We should all be trying to eat fewer sugary foods, such as sweets, cakes and biscuits, and drink fewer soft drinks. Different types of sugar Sugars occur naturally in food such as fruit and milk, but we don't need to cut down on these types of sugars. It is food containing added sugars that we should be cutting down on. Sugar is added to many types of food, such as: x fizzy drinks and juice drinks x sweets and biscuits x jam x cakes, pastries and puddings x ice cream Tips for cutting down x Have fewer sugary drinks and snacks. x Instead of sugary fizzy drinks and juice drinks, go for water or unsweetened fruit juice (remember to dilute these for children). If you like fizzy drinks then try diluting fruit juice with sparkling water. x Instead of cakes or biscuits, try having a currant bun, scone or some malt loaf with low-fat spread. x If you take sugar in hot drinks, or add sugar to your breakfast cereal, gradually reduce the amount until you can cut it out altogether. x Rather than spreading jam, marmalade, syrup, treacle or honey on your toast, try a low-fat spread, sliced banana, or low-fat cream cheese instead. x Check food labels to help you pick the foods with less added sugar or go for the lowsugar version. x Try halving the sugar you use in your recipes. It works for most things except jam, meringues and ice cream. x Choose tins of fruit in juice rather than syrup. x Choose wholegrain breakfast cereals rather than those coated with sugar or honey. Checking food labels When you are checking food labels, you can use the following as a guide to work out if a food is high or low in sugar: Nutrition panel—Look for the 'Carbohydrates (of which sugars)' figure in the nutrition information panel. The panel is usually found on the back of food packs. x High is more than 15g sugars per 100g x Low is 5g sugars or less per 100g If the amount of sugars per 100g is in between these figures, then that is a medium level of sugars. Remember that the amount you eat of a particular food affects the overall amount of sugars you will get from it. 11
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Fats
Having some fat in our diet helps the body absorb some vitamins. Fat is a good source of energy and it provides essential fatty acids that the body can't make itself. But eating lots of fat can make you more likely to put on weight because foods that are high in fat are also high in energy (calories). And eating a diet that is high in saturated fat can raise the level of cholesterol in your blood, over time, which increases your chance of developing heart disease. So it’s important to try to eat less fat and go for foods that are rich in unsaturated fats instead of saturated. Saturated Fat There are two main types of fat found in food – saturated and unsaturated. Eating a diet that is high in saturated fat can raise the level of cholesterol in your blood, over time. This increases your chance of developing heart disease. So it’s a good idea to reduce your intake of saturated fat. You can do this by: x eating less of foods that are high in saturated fat x choosing options that are lower in saturated fat x going for unsaturated fats instead of saturated Foods that are high in saturated fat include: x fatty cuts of meat and meat products such as sausages and pies x butter, ghee and lard x cream, soured cream, crème fraîche and ice cream x Cheese (particularly hard cheese) x pastries x cakes and biscuits x some savoury snacks x some sweet snacks and chocolate x coconut oil, coconut cream and palm oil Unsaturated Fat Having unsaturated fat instead of saturated fat can help lower blood cholesterol and provide us with the essential fatty acids that the body needs. These foods are all rich in unsaturated fat: x oily fish x avocados x nuts and seeds x sunflower, rapeseed, olive and vegetable oils, and spreads made from these What's high in fat and what's low? You will see figures for the fat content on many food labels. Some foods also give figures for saturated fat ('saturates' or ‘sat fat’). Use the following as a guide to work out if a food is high or low in fat. 12
High is more than 20g fat per 100g Low is 3g fat or less per 100g
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Drinks
Drinks are very important for our bodies to work properly and to make sure we don't get dehydrated. But to make healthy choices it's important to know what to drink and when. Drinking enough? It's very important to make sure we are drinking enough. Our bodies need water or other fluids to work properly. Why it’s important Water makes up about two-thirds of our body weight. And it's important for this to be maintained because most of the chemical reactions that happen in our cells need water. We also need water for our blood to be able to carry nutrients around the body. Losing water As your body works it produces waste products and some of these waste products are toxic. The body gets rid of these toxins through the kidneys in urine, and urine is mainly made up of water. We also lose water through evaporation when we breathe and sweat. As the temperature rises and as we do more activity, this increases the amount of water the body loses. To stay healthy, you need to replace the fluids you lose. And don't forget, if the weather is hot or you are exercising, you will be losing even more water. How much water do we need? In climates such as the UK, we should drink approximately 1.2 litres (6 to 8 glasses) of fluid every day to stop us getting dehydrated. In hotter climates the body needs more than this. We also get some fluid from the food we eat. Caffeine in drinks Drinks that contain caffeine, such as tea, coffee and cola, can act as mild diuretics, which means they make the body produce more urine. This affects some people more than others, but it also depends on how much caffeine you drink and how often. It's fine to drink these sorts of drinks, but we should also drink some fluids each day that don't contain caffeine. Signs of dehydration One of the first signs of dehydration is feeling thirsty. If you think you might not be getting enough fluids, check if you are showing any of these other common signs of dehydration: x dark coloured urine and not passing much when you go to the toilet x headaches x confusion and irritability x lack of concentration
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Water & Soft Drinks
Water Water is the best choice for quenching your thirst between meals. It is totally calorie free and contains no sugars that damage teeth. If you don't like the taste of plain water, you could try sparkling water, or add a slice of lemon or lime. You could also try adding some squash or fruit juice for flavour. Milk Milk contains vitamins and minerals such as calcium and it doesn't cause tooth decay. For a healthy choice, choose semi-skimmed or skimmed milk. Watch out for flavoured milks, milkshakes, condensed milk and milk-based energy or malt drinks, because these tend to contain added sugar, which is bad for teeth. Milk is especially important for young children. They should drink whole milk until they are at least two years old because they may not get as many calories as they need from semi-skimmed milk. Fruit Juice & Smoothies Fruit juice and fruit smoothies contain lots of vitamins that are good for our health, especially vitamin C. A glass (150ml) of fruit juice counts as one of the five fruit and veg portions we should be having each day. But fruit juice also contains a kind of sugar that can damage teeth, so it's best to drink it with a meal. The sugars found naturally in whole fruit are less likely to cause tooth decay, because the sugar is contained within the structure of the fruit. But, when fruit is juiced or blended the sugar is released. Once released, these sugars can damage teeth, especially if fruit juice is drunk frequently. When you are choosing fruit juice, remember to check the labels carefully to make sure you are buying 100% fruit juice and there is no added sugar. Also watch out for 'juice drinks', which contain as little as 5% fruit juice and contain a lot of sugar. Fizzy drinks and squashes Fizzy drinks, squashes and 'juice drinks' contain lots of sugar - which means they contain a lot of calories - and very few nutrients. So try to keep these to a minimum. The added sugar they contain can also damage teeth. Sports drinks These types of drinks can be very useful when you're doing endurance sports and need an energy boost. But they are no different to any other sugary soft drinks, which means they contribute to tooth decay and are very high in calories. So unless you're taking part in endurance sports, water is probably the best way for you to rehydration.
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Dǒr a Diodydd Ysgafn
Dǒr Dǒr yw'r dewis gorau ar gyfer torri syched rhwng prydau. Nid oes calorïau ynddo ac nid oes unrhyw siwgrau ynddo sy'n niweidio dannedd. Os nad ydych yn hoffi blas dǒr plaen, dylech roi cynnig ar ddǒr pefriog, neu ychwanegu sleisen o lemwn neu leim ato. Gallech hefyd roi cynnig ar ychwanegu rhywfaint o ddiod ffrwythau neu sudd ffrwythau i gael blas. Llaeth Mae llaeth yn cynnwys fitaminau a mwynau fel calsiwm ac nid yw'n achosi pydredd dannedd. Am ddewis iach, dewiswch laeth hanner sgim neu laeth sgim. Byddwch yn ofalus gyda llaeth gyda blas, ysgytlaeth, llaeth wedi cyddwyso a diodydd egni neu ddiodydd brag yn seiliedig ar laeth, oherwydd mae'r rhain yn tueddu i gynnwys siwgr ychwanegol, sy'n ddrwg i ddannedd. Mae llaeth yn arbennig o bwysig i blant bach. Dylen nhw yfed llaeth llawn hyd nes eu bod yn ddwy flwydd oed o leiaf oherwydd efallai na fyddan nhw’n cael cymaint o galorïau ag sydd eu hangen arnynt o laeth hanner sgim. Sudd ffrwythau a smwddis Mae sudd ffrwythau a smwddis yn cynnwys llawer o fitaminau sy'n dda i'ch iechyd, yn enwedig fitamin C. Mae gwydraid (150ml) o sudd ffrwythau yn cyfrif fel un o'r pum dogn o ffrwythau a llysiau y dylem eu bwyta bob dydd. Ond mae sudd ffrwythau hefyd yn cynnwys math o siwgr a all niweidio dannedd, felly mae'n well ei yfed gyda phryd o fwyd. Mae’r siwgr a geir yn naturiol mewn ffrwythau’n llai tebygol o achosi pydredd dannedd oherwydd ei fod yn rhan annatod o’r ffrwyth. Ond, pan fo’r ffrwyth wedi’i ddefnyddio i wneud sudd neu wedi’i gymysgu, caiff y siwgr ei ryddhau. Gall y siwgr hwn, wedi’u rhyddhau, niweidio dannedd, yn arbennig os yfir sudd ffrwythau’n gyson. Pan rydych yn dewis sudd ffrwythau, cofiwch edrych ar y labeli yn ofalus i wneud yn siǒr eich bod yn prynu sudd ffrwythau 100% ac nad oes siwgr ychwanegol ynddo. Hefyd, cadwch lygad allan am 'ddiodydd sudd', sy'n cynnwys cyn lleied â 5% o sudd ffrwythau ac sy'n cynnwys llawer o siwgr. Diodydd swigod a diod ffrwythau Mae diodydd swigod, diodydd ffrwythau a 'diodydd sudd' yn cynnwys llawer o siwgr - sy'n golygu bod llawer o galorïau ynddyn nhw - heb lawer o faetholion. Felly ceisiwch yfed cyn lleied o'r rhain â phosibl. Mae'r siwgr ychwanegol ynddyn nhw hefyd yn niweidio dannedd. Diodydd chwaraeon Gall y mathau hyn o ddiodydd fod yn ddefnyddiol iawn pan rydych yn gwneud chwaraeon dygnwch ac angen hwb i'r egni. Ond dydyn nhw ddim yn wahanol i unrhyw ddiodydd ysgafn llawn siwgr arall sy'n golygu eu bod yn cyfrannu at bydredd dannedd a'u bod yn uchel iawn mewn calorïau. Felly oni bai eich bod yn cymryd rhan mewn chwaraeon dygnwch, mae'n debygol mai dǒr yw'r ffordd orau i chi ail-hydradu. www.fit4funwales.com
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Diodydd
Mae diodydd yn bwysig iawn i sicrhau bod ein cyrff yn gweithio’n gywir a gwneud yn siǒr nad ydym yn mynd yn ddadhydredig. Ond er mwyn gwneud dewisiadau iach, mae’n bwysig gwybod beth i’w yfed a phryd. Wyt ti’n yfed digon? Mae'n bwysig iawn gwneud yn siǒr dy fod yn yfed digon. Mae angen dǒr neu hylifau eraill ar ein cyrff i weithio'n iawn. Pam ei bod hi'n bwysig ein bod ni'n yfed digon Mae dǒr yn ffurfio tua dwy ran o dair o bwysau ein corff. Ac mae'n bwysig cynnal y lefel hon gan fod angen dǒr ar y rhan fwyaf o’r adweithiau cemegol sy'n digwydd yn ein celloedd. Rydym angen dǒr hefyd er mwyn i'n gwaed allu cludo maethynnau o amgylch y corff. Colli dǒr Wrth i'r corff weithio, mae'n cynhyrchu gwastraff ac mae rhai o'r cynhyrchion gwastraff hyn yn wenwynig. Mae'r corff yn cael gwared ar y gwenwynau hyn drwy'r arennau mewn wrin, ac mae wrin wedi'i wneud yn bennaf o ddǒr. Rydym hefyd yn colli dǒr drwy'r broses anweddu pan fyddwn yn anadlu ac yn chwysu. Wrth i'r tymheredd godi ac wrth i ni fod yn fwy gweithgar, mae'r corff yn colli mwy o ddǒr. Er mwyn bod yn iach, mae angen i ti yfed digon i gydbwyso'r hylifau yr wyt ti'n eu colli. A chofia, os yw'r tywydd yn boeth neu os wyt ti'n gwneud ymarfer corff, byddi di'n colli hyd yn oed mwy o ddǒr. Faint o ddǒr sydd ei angen arnom? Mewn hinsawdd tebyg i'r DU, dylem ni yfed tua 1.2 litr (6 i 8 gwydraid) bob dydd i'n harbed rhag dadhydradu. Mewn hinsoddau poethach, mae angen mwy na hyn ar y corff. Rydym ni hefyd yn cael rhywfaint o hylif o'r bwyd yr ydym ni'n ei fwyta. Caffein mewn diodydd Gall diodydd sy'n cynnwys caffein, fel te, coffi a cola, ymddwyn fel diwretig ysgafn, sy'n golygu y gallant wneud i'r corff gynhyrchu mwy o wrin. Mae hyn yn effeithio ar rai pobl yn fwy na'i gilydd, ond mae hefyd yn dibynnu ar faint o gaffein yr wyt ti'n ei yfed a pha mor aml. Mae'n iawn yfed y math hyn o ddiodydd, ond dylem ni hefyd yfed diodydd nad ydynt yn cynnwys caffein bob dydd. Arwyddion dy fod wedi dadhydradu Un o'r arwyddion cyntaf dy fod wedi dadhydradu yw dy fod yn teimlo'n sychedig. Os wyt ti'n meddwl nad wyt ti'n cael digon o hylif, meddylia a wyt ti'n dangos unrhyw un o'r symptomau cyffredin hyn o golli gormod o ddǒr: x x x x
wrin tywyll a ddim yn pasio llawer o wrin wrth fynd i'r toiled cur pen teimlo'n ddryslyd ac yn bigog methu â chanolbwyntio
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Braster
Mae ychydig o fraster yn ein deiet yn helpu’r corff i amsugno rhai fitaminau. Mae braster yn ffynhonnell dda o egni ac yn rhoi i ni asidau brasterog hanfodol na all y corff eu cynhyrchu ei hun. Ond mae bwyta gormod o fraster yn gallu gwneud i ti fagu pwysau gan fod bwydydd sy’n uchel mewn braster hefyd yn uchel mewn egni (calorïau). Mae bwyta deiet sy’n uchel mewn braster dirlawn yn gallu cynyddu lefel y colesterol yn dy waed dros amser, sy’n cynyddu’r perygl o ddatblygu clefyd y galon. Felly mae’n bwysig dy fod yn ceisio bwyta llai o fraster a dewis bwydydd sy’n llawn brasterau annirlawn yn lle braster dirlawn. Braster Dirlawn Mae dau brif fath o fraster mewn bwyd - braster dirlawn a braster annirlawn. Mae deiet sy’n uchel mewn braster dirlawn yn gallu cynyddu lefel y colesterol yn dy waed, dros amser. Mae hyn yn cynyddu’r perygl o ddatblygu clefyd y galon. Felly mae’n bwysig dy fod yn bwyta llai o fraster dirlawn. Mae’n bosibl gwneud hyn drwy: x fwyta llai o fwyd sy’n uchel mewn braster dirlawn x dewis opsiynau sydd â llai o fraster dirlawn x dewis brasterau annirlawn yn lle braster dirlawn Bwydydd sy’n uchel mewn braster dirlawn x darnau o gig a chynhyrchion cig llawn braster er enghraifft selsig a phasteiod x menyn, ghee a lard x hufen, hufen wedi’i sawru, crème fraîche a hufen iâ x caws, yn arbennig caws caled x toesenni x cacennau a bisgedi x rhai byrbrydau sawrus x rhai danteithion melys a siocled x olew cnau coco, hufen cnau coco ac olew palmwydd Braster Annirlawn Mae brasterau annirlawn yn gallu helpu i leihau lefel y colesterol yn y gwaed a rhoi i ni’r asidau brasterog hanfodol sydd eu hangen arnom. Mae pob un o’r bwydydd hyn yn uchel mewn braster annirlawn: x pysgod olewog x afocados x cnau a hadau x olew blodyn yr haul, olew hadau rêp, olew olewydd ac olew llysiau, a sbred wedi’i wneud o’r olewau hyn Beth sy’n uchel a beth sy’n isel? Mae’n bosibl gweld faint o fraster sydd yn y rhan fwyaf o fwydydd drwy ddarllen y label. Mae rhai bwydydd hefyd yn nodi faint o fraster dirlawn ('saturates' neu ‘sat fat’) sydd ynddynt. Defnyddia’r canllaw canlynol i weld a yw bwyd yn uchel neu’n isel mewn braster. Uchel yw mwy nag 20g o fraster fesul 100g
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Siwgr
Dylai pawb fod yn bwyta llai o fwydydd sy’n uchel mewn siwgr fel melysion, cacennau a bisgedi ac yfed llai o ddiodydd meddal. Gwahanol fathau o siwgr Mae siwgr yn rhan naturiol o fwydydd fel ffrwythau a llaeth, ond nid oes angen i ni fwyta llai o’r mathau hyn o siwgr. Bwyd sy’n cynnwys siwgr wedi’i ychwanegu y dylem fwyta llai ohono. Caiff siwgr ei ychwanegu at sawl math o fwyd, megis: x diodydd pop a diodydd sudd x melysion a bisgedi x jam x cacennau, toesennau a phwdinau x hufen iâ Awgrymiadau ar fwyta llai o siwgr x Cofia fwyta llai o ddiodydd a byrbrydau sy’n cynnwys llawer o siwgr. x Yn lle diodydd pop a diodydd sudd llawn siwgr, dewisa ddǒr neu sudd ffrwythau heb ei felysu (cofia ychwanegu dǒr ar gyfer plant). Os wyt ti'n hoffi diodydd pop, beth am ychwanegu dǒr pefriog at sudd ffrwythau? x Yn lle cacennau neu fisgedi, beth am fwyta bynsen â chyrrens, sgonsen neu dafell o dorth brag gyda sbred braster isel? x Os wyt ti'n hoffi rhoi siwgr mewn diodydd poeth, neu’n ychwanegu siwgr at dy rawnfwyd, rho lai o siwgr bob dydd nes i ti allu fyw hebddo'n gyfan gwbl. x Yn lle rhoi jam, marmalêd, surop neu fêl ar dy dost, defnyddia sbred braster isel, banana wedi’i sleisio neu gaws hufen braster isel. x Darllena labeli bwyd er mwyn i ti allu dewis y bwydydd â llai o siwgr wedi'i ychwanegu neu ddewis y fersiwn â llai o siwgr. x Ceisia haneru’r siwgr yr wyt ti'n ei ddefnyddio yn dy ryseitiau. Mae’n gweithio ar gyfer y rhan fwyaf o bethau, ac eithrio jam, meringues a hufen iâ. x Dewisa duniau o ffrwythau mewn sudd yn lle surop. x Dewisa rawnfwydydd grawn cyflawn yn lle’r rheini â llawer o siwgr neu fêl. Darllen labeli bwyd Pan fyddi di'n darllen labeli bwyd, gelli ddefnyddio’r canllaw canlynol i edrych a yw bwyd yn uchel neu'n isel mewn siwgr fesul 100g. Panel maeth Edrycha am y ffigur 'Carbohydradau (sy'n siwgrau)' yn y panel ‘gwybodaeth am faeth' ar y label. x Uchel yw dros 15g o siwgr fesul 100g x Isel yw 5g o siwgr neu lai fesul 100g Os yw cyfanswm y siwgr fesul 100g rhwng y ddau ffigur hyn, mae’n cynnwys lefel ganolig o siwgr. Cofiwch fod faint yr wyt ti'n ei fwyta o fwyd arbennig yn effeithio ar y lefel o siwgr sydd ynddo. 11
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Halen
Pam bod angen bwyta llai o halen? Bydd bwyta llai o halen yn lleihau dy bwysedd gwaed a'r perygl i ti ddatblygu clefyd y galon neu strôc. Faint o halen ddylem ni ei fwyta? Ni ddylai oedolion fwyta mwy na 6g o halen y dydd. Dylai plant fwyta llai fyth. Tua llond llwy de yw 6g o halen. Nid yw hyn yn llawer, yn enwedig o ystyried bod 75% o’r halen rydyn ni’n ei fwyta eisoes yn y bwyd a brynwn bob dydd, megis bara, grawnfwyd brecwast, saws pasta a chawl. Babanod - Ychydig bach iawn o halen sydd ei angen ar blant - llai nag 1g (0.4g sodiwm) y dydd hyd nes eu bod yn flwydd. Ni all eu harennau ymdopi â llawer o halen. Plant - Dylai plant dan 11 oed fwyta llai o halen nag oedolion, gan eu bod yn llai. Mae uchafswm yr halen y dylai plant ei fwyta bob dydd yn dibynnu ar eu hoed: x 1 i 3 oed - 2g o halen y dydd (0.8g o sodiwm) x 4 i 6 oed - 3g o halen y dydd (1.2g o sodiwm) x 7 i 10 oed - 5g o halen y dydd (2g o sodiwm) x 11 a throsodd - 6g o halen y dydd (2.4g o sodiwm) Darllen y label Mae darllen y label a dewis bwydydd sy’n cynnwys llai o halen yn un o’r ffyrdd gorau o fwyta llai o halen. Pan fo’r rhan fwyaf o bobl yn meddwl am halen, maent yn meddwl am ei roi ar eu bwyd, neu ychwanegu rhywfaint wrth goginio, ond mae 75% o’r halen yr ydym yn ei fwyta eisoes yn y bwyd a brynwn. Drwy edrych ar yr wybodaeth am halen ar y label, gallwn: x gymharu cynhyrchion tebyg a chael gwybod p’un sydd â’r lleiaf o halen x cael gwybod a yw’r bwyd yn uchel, yn ganolig neu’n isel mewn halen x cyfrif faint o halen fydd yn y dogn y byddi di’n ei fwyta Pa fwydydd sy’n cynnwys halen? Mae’r rhan fwyaf o fwydydd yn cynnwys rhywfaint o halen. Ond y bwydydd sy’n uchel mewn halen y mae angen i ni fod yn ofalus ohonynt gan fod bwyta’r rhain yn ei gwneud yn hawdd iawn i ni fwyta gormod o halen. Dyna pam mae’n bwysig dewis bwydydd sy’n is mewn halen pan fo modd. Bwydydd lle gall rhai brandiau/ryseitiau fod yn uchel mewn halen – Brwyniaid, Cig moch, Caws, Sglodion (os ychwanegir halen), Powdwr grefi, Ham, Olifau, Picl, Corgimychiaid, Salami, Cnau wedi’u halltu a chnau sych wedi’u rhostio, Pysgod hallt, Cig a physgod mwg, Saws soi, Ciwbiau stoc, Rhin burum. Bwyd sydd yn aml yn uchel mewn halen - Grawnfwydydd brecwast, Bara wedi'i sleisio, Cynhyrchion bara megis crympet, bagel a ciabatta, Sawsiau pasta, Creision, Pizza, Prydau parod, Cawl, Brechdanau, Selsig, Sos coch, mayonnaise a sawsiau eraill Awgrym Fabian - Cer ati i gymharu labeli ar fwydydd tebyg a dewis y rhai sy’n is mewn halen.
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Wyau a Chodlysiau Mae wyau, codlysiau, cnau a hadau i gyd yn ffynonellau da o brotein, ac maen nhw’n hawdd i’w paratoi. Ond mae angen i ti gymryd gofal os wyt ti’n coginio wyau ar gyfer plentyn ifanc iawn neu rywun beichiog, neu ar gyfer pobl hǔn. Hefyd, dyma gyngor ar goginio a pharatoi codlysiau. Pam fo pysgod yn ddewis iach? Wyau Mae wyau yn ffynhonnell dda o brotein, ac maen nhw’n cynnwys fitaminau a mwynau. Maen nhw hefyd yn hawdd i'w paratoi. Ond mae'n bwysig eu trin, eu coginio a'u storio'n gywir i osgoi gwenwyn bwyd yn enwedig i blant ifanc iawn, merched beichiog a phobl hǔn. Faint o wyau? Nid oes uchafswm pendant o ran faint o wyau y dylai pobl eu bwyta. Mae wyau yn ddewis da fel rhan o ddeiet cytbwys iach. Ond cofia ei bod yn syniad da amrywio dy ddeiet cymaint â phosibl. Mae hyn yn golygu y dylem geisio bwyta pob math o wahanol fwydydd bob wythnos er mwyn cael yr amrywiaeth eang o faethynnau sydd eu hangen arnom. Mae wyau yn ffynhonnell dda o: x brotein x fitamin D x fitamin A x fitamin B2 x ïodin Codlysiau, cnau a hadau Mae codlysiau yn cynnwys ffa, corbys a phys. Maent yn ffynhonnell isel mewn braster brotein, ffeibr, fitaminau a mwynau ac maent yn cyfrif fel un dogn o ffrwythau a llysiau. Mae cnau a hadau yn ffynhonnell flasus o brotein a maetholion eraill. Mae codlysiau yn hadau y gellir eu bwyta sy'n tyfu mewn coden (pod). Mae codlysiau yn ffynhonnell wych o brotein i lysieuwyr, ond maen nhw hefyd yn ddewis iach i bobl sy'n bwyta cig. Mae codlysiau yn cynnwys yr holl amrywiaeth o wahanol ffa, pys a chorbys megis: x x x x x x x x x
ffa pob corbys coch, gwyrdd, melyn a brown pys llygatddu pys yr ardd ffa dringo ffacbys ffa ffa Ffrengig ffa menyn
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Pysgod a Physgod Cregyn Dylem fod yn bwyta o leiaf dau ddogn o bysgod yr wythnos gan gynnwys un dogn o bysgod olewog. Mae pysgod a physgod cregyn yn ffynonellau da o amrywiol fitaminau a mwynau, ac mae pysgod olewog yn arbennig yn llawn asidau brasterog omega 3. Pam fo pysgod yn ddewis iach? Mae pysgod a physgod cregyn yn ffynonellau da o fitaminau hanfodol, megis niacin, a mwynau hanfodol megis seleniwm ac ïodin. Pysgod olewog x yn cynnwys pysgod megis eog, mecryll, sardinau, brithyll a phenwaig x lawn asidau brasterog omega 3, sy’n helpu i atal clefyd y gallon x ffynhonnell dda o fitaminau A a D. Pysgod gwyn x yn cynnwys pysgod megis corbenfras, lleden, morlas, celog a phenfras x isel iawn mewn braster. Mae hyn yn golygu eu bod, fel ffa a chodlysiau neu gyw iâr heb y croen, yn ddewis iachach na chig coch neu gig wedi’i brosesu er enghraifft, sydd fel arfer yn uchel mewn braster, yn arbennig braster dirlawn x cynnwys peth asidau brasterog omega 3, ond llawer llai na sydd mewn pysgod olewog. Gweler Pysgod olewog, pysgod cregyn ac omega 3 am ragor o wybodaeth am asidau brasterog omega 3. Pysgod cregyn x yn cynnwys corgimychiaid, cregyn gleision a langwstîn x isel mewn braster x ffynhonnell dda o seleniwm, sinc, iodin a chopr x mae rhai mathau megis cregyn gleision, wystrys, sgwid a chranc hefyd yn ffynonellau da o asidau brasterog omega 3. (Gweler Pysgod olewog ac omega 3). Pysgod lle caiff yr esgyrn eu bwyta hefyd x yn cynnwys silod mân, sardinau tun, penwaig Mair ac eog x helpu i wneud ein hesgyrn yn gryfach gan eu bod yn ffynonellau gwych o galsiwm a ffosfforws Os wyt ti am wneud dewis iachach, cofia ddewis pysgod neu bysgod cregyn wedi'u stemio, eu pobi neu eu grilio yn hytrach na physgod wedi’u ffrïo. Mae ffrïo pysgod a physgod cregyn yn golygu eu bod yn uchel iawn mewn braster, yn arbennig os cânt eu coginio mewn cytew. Ond nid yw hyn yn golygu na chei di fwynhau ambell i bryd o ‘sgod a sglod’ o bryd i’w gilydd!
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Cig
Mae cig yn ffynhonnell dda o brotein a fitaminau a mwynau, fel haearn, seleniwm, sinc, a fitaminau B. Mae'n un o'r prif ffynonellau o fitamin B12, sydd ond i'w gael mewn cynnyrch anifeiliaid, fel cig a llaeth. Gwneud dewisiadau iachach wrth brynu cig x x x x x
Gofynna i'r cigydd am ddarn o gig heb lawer o fraster. Os wyt ti'n prynu cig mewn pecyn, darllena'r label i weld faint o fraster sydd ynddo a chofia gymharu cynhyrchion. Beth am ddewis twrci a chyw iâr, heb y croen, gan eu bod yn is mewn braster? Paid â bwyta gormod o gynhyrchion cig fel selsig, salami, pâté a byrgyrs cig eidion, gan eu bod yn gyffredinol yn uchel mewn braster. Maen nhw’n aml yn cynnwys llawer o halen. Cofia fod cynhyrchion cig mewn toes (pastry), fel pastai a rholiau selsig, yn aml yn uchel mewn braster.
Defnyddio llai o fraster wrth goginio cig Os wyt ti'n ceisio bwyta llai o fraster, mae'n syniad da torri unrhyw fraster a chroe syddi'w gweld cyn ei goginio gan fod braster, 'crackling' a chroen dofednod yn llawer uwch mewn braster na'r cig ei hun. Dyma rai ffyrdd eraill o leihau braster wrth goginio cig: x x x x
Grilio cig yn hytrach na'i ffrio. Ceisia osgoi ychwanegu braster neu olew ychwanegol wrth goginio cig. Cer ati i rostio cig ar rac metel uwchben tun rhostio, er mwyn i'r braster allu ddiferu i ffwrdd. Ceisia ddefnyddio llai o gig mewn prydau a mwy o lysiau, codlysiau a bwydydd â starts.
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Llaeth a Chynnyrch Llaeth Mae llaeth a chynhyrchion llaeth fel caws, iogwrt a fromage frais yn ffynonellau gwych o brotein a fitaminau A a B12. Maen nhw hefyd yn ffynhonnell galsiwm bwysig, sy’n helpu i gadw esgyrn yn gryf. Mae’r calsiwm mewn cynhyrchion llaeth yn hawdd i’r corff ei amsugno. Dewisiadau iachach Mae'r braster sydd mewn gwahanol gynhyrchion llaeth yn amrywio'n helaeth ac mae llawer ohono’n fraster dirlawn, sy’n gallu codi colesterol ac sy’n gysylltiedig â chlefyd y galon. Mae mwy neu lai pob caws (e.e. Brie, Stilton, Cheddar, caws Swydd Gaerhirfryn (Lancashire) a chaws Swydd Gaerloyw cryf (double Gloucester)) yn cynnwys rhwng 20 a 40g o fraster fesul 100g. Os wyt ti'n ceisio dewis bwyd iachach, nid oes angen i ti roi'r gorau i fwyta caws, ond mae’n syniad da cadw llygad ar faint ohono wyt ti'n ei fwyta neu ba mor aml mae hynny. Er enghraifft, rho gynnig ar ei fwyta’n llai aml neu fwyta darnau llai ohono? Os wyt ti'n defnyddio caws i roi blas ar bryd neu saws, beth am ddefnyddio caws â blas cryf iawn, fel Cheddar aeddfed neu gaws glas. Drwy wneud hyn, byddi di'n defnyddio llai ohono. Opsiwn arall yw dewis caws caled â llai o fraster, sy’n cynnwys rhwng 10 a 16g o fraster fesul 100g fel arfer. Mae rhai cawsiau yn cynnwys hyd yn oed llai o fraster (3g o fraster fesul 100g neu lai), gan gynnwys caws colfran â llai o fraster a Quark. Os wyt ti'n ceisio bwyta llai o fraster, mae dewis llaeth â llai o fraster yn syniad da. Yn ogystal â llaeth hanner-sgim neu laeth sgim mae hefyd yn bosibl prynu llaeth 1%. Mae'n cynnwys bron i hanner y braster sydd mewn llaeth hanner sgim ond yn dal i gynnwys yr un maethynnau â llaeth, gan gynnwys calsiwm, protein, fitaminau a mwynau. Mae hefyd yn bosibl dewis iogwrt neu fromage frais braster isel. Mae’r cynhyrchion hyn yn cynnwys o leiaf yr un faint o brotein, fitaminau B, calsiwm, magnesiwm, ffosfforws, potasiwm a sinc â fersiynau braster llawn, ond maent yn cynnwys llai o fraster! Mae hufen a menyn yn uchel mewn braster, felly paid â defnyddio gormod ohonyn nhw. Beth am ddefnyddio iogwrt plaen a fromage frais yn lle hufen, hufen wedi'i sawru a Crème fraîche mewn ryseitiau? A beth am ddefnyddio sbred braster isel yn hytrach na menyn? Mae’n bwysig cofio hefyd y gall rhai cynhyrchion llaeth gynnwys llawer o halen, a gall gormod o halen achosi pwysedd gwaed uchel (gorbwysedd), sydd hefyd yn gysylltiedig â chlefyd y galon. Ni ddylai oedolion fwyta mwy na 6g o halen y dydd. Mae rhai cynhyrchion llaeth wedi’u blasu neu eu bragu yn cynnwys siwgr wedi'i ychwanegu, a all fod yn wael i dy ddannedd. Cofia gadw llygad ar y braster, halen a siwgr ti'n ei fwyta drwy edrych ar yr wybodaeth am faeth ar y label. Drwy gymharu cynhyrchion tebyg, byddi di'n gallu dewis y rhai sydd â'r lleiaf o fraster. 6
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Bwydydd â Starts
Mae bwydydd â starts fel bara, grawnfwydydd, reis, pasta a thatws yn rhan bwysig iawn o ddeiet iach. Ceisia ddewis amrywiaethau grawn cyflawn lle bo modd. Faint sydd ei angen arnaf? Dylai bwydydd â starts ffurfio tua un rhan o dair o'r bwyd rydym yn ei fwyta. Dylai'r rhan fwyaf o bobl fod yn bwyta mwy o fwydydd â starts. Felly os wyt ti am fwyta'n fwy iach ceisia feddwl am y cyfrannau o wahanol fwydydd rwyt ti'n eu bwyta mewn diwrnod. Mae bwydydd â starts yn ffynhonnell dda o egni ac yn brif ffynhonnell o amrywiaeth o faetholion yn ein diet. Yn ogystal â starts, mae'r bwydydd hyn yn cynnwys ffeibr, calsiwm, haearn a fitaminau B. Mae rhai pobl yn credu bod bwydydd â starts yn gwneud i ti fagu pwysau, ond maen nhw’n cynnwys llai na hanner y calorïau sydd mewn braster. Ond mae angen i ti fod yn wyliadwrus o fraster ychwanegol a gaiff ei ddefnyddio ar gyfer coginio a gweini, oherwydd dyma beth sy'n cynyddu nifer y calorïau. Os wyt ti'n poeni am dy bwysau, mae amrywiaethau grawn cyflawn yn ddewis da. Cyngor ar fwyta mwy o fwydydd â starts a ffeibr Nid yw'r rhan fwyaf o bobl yn bwyta digon o fwydydd â starts neu ffeibr. Dyma rai ffynonellau da i ddewis ohonyn nhw: x pob math o fara gan gynnwys bara gwenith cyflawn, bara brown granari, bara brown, bara â hadau, chapattis, bara pitta, bagelau, roti a thortilas tatws, llyriad, iamau a thatws melys mwy o ddewisiadau egsotig gan gynnwys dasheen, iam coco a kenkey gwrd, ffrwyth bara a cassava grawnfwydydd brecwast grawn cyflawn ffa, codlysiau, pys couscous, gwenith bulgar corn, blawd india corn x x x x x x x
Dylai pawb fod yn ceisio bwyta amrywiaeth o fwydydd â starts a dewis amrywiaethau grawn cyflawn, brown neu ffeibr uchel lle bo modd.
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Ffrwythiau a Llysiau Mae’r rhan fwyaf o bobl yn gwybod bod angen i ni fwyta mwy o ffrwythau a llysiau. Ond nid yw’r rhan fwyaf ohonom yn bwyta digon. Oeddet ti’n gwybod y dylen ni fwyta o leiaf pum dogn o ffwythau a llysiau bob dydd? Gelli ddewis ffrwythau a llysiau ffres, wedi’u rhewi, mewn tun, wedi'u sychu neu fel sudd. Ond cofia nad yw tatws yn cyfrif gan eu bod yn fwyd â starts. Faint o lysiau a ffrwythau ddylwn i eu bwyta? Llawer! Dylai llysiau a ffrwythau gyfrif am oddeutu traean o’r bwyd rwyt ti’n ei fwyta bob dydd. Mae hefyd yn bwysig i fwyta amrywiaeth. Mae pump y dydd yn darged da a hawdd ei gyrraedd. Os wyt ti'n cyfrif dy ddognau bob dydd, gallai hyn dy gynorthwyo di i gynyddu faint rwyt ti’n ei fwyta. Ond beth yw dogn? UN dogn = 80g = unrhyw un o’r rhain x 1 afal, banana, gellygen, oren neu ffrwyth arall o’r un maint x 2 eirinen neu ffrwyth arall o’r un maint x ½ grawnffrwyth neu afocado x 1 sleisen o ffrwyth mawr, fel melon neu afal pîn x 3 llond llwy fwrdd o lysiau (amrwd, wedi’u coginio, rhewi neu mewn tun) x 3 llond llwy fwrdd o ffa a chodlysiau (faint bynnag y byddi di'n fwyta, mae ffa a chodlysiau yn cyfrif fel un dogn y dydd) x 3 llond llwy fwrdd o salad ffrwythau (ffres neu mewn tun gyda sudd ffrwythau) neu ffrwythau wedi’u stiwio 1 llond llwy fwrdd o ffrwythau wedi'u sychu (fel rhesins neu fricyll) 1 llond llaw o rawnwin, ceirios neu aeron Powlen bwdin o salad Gwydraid (150ml) o sudd ffrwythau (waeth faint wyt ti'n ei yfed, dim ond fel un dogn y dydd mae sudd ffrwythau yn cyfrif) x x x x
Dyma gynghorion ‘5 y dydd’ Fabian x Yfwch wydraid o sudd ffrwythau 100% neu smwddi x Gwnewch siapiau doniol gyda darnau o ffrwythau x Defnyddiwch ffrwythau mewn tun (mae plant wrth eu bodd â hwy!). Gallwch eu cadw’n hirach hefyd. Ond cofiwch ddewis y rhai sydd â sudd naturiol. x Ychwanegwch ddarnau o lysiau fel moron, puprynnau, courgettes a phlanhigion wy at eich sawsiau pasta. x Bwytewch ddarnau o ffrwythau yn hytrach na byrbrydau afiach.
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Mae’r plât bwyta’n iach yn dangos faint y dylech ei fwyta o bob grǒp bwyd. Mae hyn yn cynnwys popeth y byddwch yn ei fwyta yn ystod y dydd, gan gynnwys byrbrydau. Felly, ceisiwch fwyta:
Digon o ffrwythau a llysiau
Digon o fara, reis, tatws, pasta a bwydydd eraill â starts – dewiswch amrywiadau grawn cyflawn pan fo’n bosibl
Ychydig o laeth a bwydydd cynnyrch
Rhywfaint o gig, pysgod, wyau, ffa a ffynonellau eraill o brotein nad ydynt yn gynnyrch llaeth
Ychydig bach o fwydydd a diodydd â llawer o fraster a/neu siwgr
Edrychwch ar y plât bwyta’n iach i weld faint o fwyd diwrnod cyfan ddylai ddod o bob grwˆp bwyd acheisiwch gyfateb hyn â’ch diet eich hun. Ceisiwch ddewis opsiynau sy’n is mewn braster, halen a siwgr pan fo’n bosibl. Am ragor o wybodaeth ar fwyta diet iach, Ewch i www.eatwell.gov.uk
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Plât bwyta’n iach
Os wyt ti am gael y cydbwysedd cywir yn dy ddeiet, defnyddia'r plât bwyta’n iach. Mae’r plât bwyta’n iach yn ei gwneud hi’n haws i ddeall bwyta’n iach drwy ddangos y mathau o fwyd a faint o bob math y dylem fod yn ei fwyta i ddilyn deiet iach a chytbwys. Mae’r plât bwyta’n iach yn dangos faint o fwyd y dylet ti ei fwyta o bob grǒp bwyd gwahanol. Mae hyn yn cynnwys popeth rwyt ti’n ei fwyta yn ystod y dydd, yn cynnwys byrbrydau. Felly, ceisia fwyta: x x x x
digon o ffrwythau a llysiau digon o fara, reis, tatws, pasta a bwydydd eraill â starts - dewisa fathau grawn cyflawn lle bo hynny’n bosibl. rhai cynhyrchion llaeth rhai cigoedd, pysgod, wyau, ffa a ffynonellau eraill o brotein nad ydynt yn gynnyrch llaeth ychydig bach o fwydydd a diodydd sy’n uchel mewn braster a/neu siwgr
Edrycha ar y plât bwyta’n iach i weld faint o’th fwyd ddylai ddod o bob grǒp bwyd. Nid oes rhaid i ti gael y cydbwysedd yn gywir ym mhob pryd, ond ceisia ei gael yn iawn dros y diwrnod cyfan neu’r wythnos. Ceisia ddewis bwyd sy’n cynnwys llai o fraster, halen a siwgr lle bo hynny’n bosibl. Am fwy o wybodaeth ar bob grǒp bwyd ewch i www.eatwell.gov.uk
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Cynnwys Tudalen
Plât bwyta’n iach..........................................................1, 2, 3 Ffrwythiau a Llysiau.............................................................4 Bwydydd â Starts.................................................................5 Llaeth a Chynnyrch Llaeth...................................................6 Cig........................................................................................7 Pysgod a Physgod Cregyn...................................................8 Wyau a Chodlysiau..............................................................9 Halen..................................................................................10 Siwgr...................................................................................11 Braster................................................................................12 Diodydd..............................................................................13 Dǒr a Diodydd Ysgafn.......................................................14
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Cynhorion Bwyta’n Iach Teuluol Fabian Cynhorion Bwyta’n Iach Teuluol Fabian
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