J = John
D = Diane Greenbaum
J: Good morning, good morning, everyone. and welcome to our regular lectureon health issues. This series of lectures is organised by the Students Union and is part of the unions attempt to help you, the students of this university,to stay healthy while coping with study and social life at the same time. So its a great pleasure for me to welcome back Ms Diane Greenbaum who is a professional dietician and who has been kind enough to give up her time, in what I know is a very hectic schedule, to come along and talk to us today.
D: Thank you. Thank you very much, John. May I say its a pleasure to beback. Now, stresses at university, being away from home and having to lookafter yourselves, learning your way around the campus all contribute tomaking it quite hard sometimes to ensure that your diet is adequate. Sotoday Im going to talk about ways of making sure that you eat well while atthe same time staving within your budget.
If you have a well balanced diet, then you should be getting all the vitaminsthat you need for normal daily living. However sometimes we think were eating the right foods but the vitamins are escaping, perhaps as a result ofcooking and anyway were not getting the full benefit of them. Now, if you lack vitamins in any way the solution isnt to rush off and take vitamin pills. though they can sometimes help. No its far better to look at your diet andhow you prepare your food.
So what are vitamins? Well, the dictionary tells us they are food factors essential in small quantities to maintain life. Now, there are fat solublevitamins which can be stored for quite some time by the body and there arewater soluble vitamins which are removed more rapidly from the body andso a regular daily intake of these ones is needed.
OK, so how can you ensure that your diet contains enough of the vitamins you need? Well, first of all, you may have to establish some new eatinghabits! No more chips at the uni canteen, Im afraid! Now firstly, you musteat a variety of foods. Then you need to ensure that you eat at least four servings of fruit and vegetables daily. Now youll need to shop two or three times a week to make sure that theyre fresh, and store your vegetables in thefridge or in a cool dark place.
Now let's just refresh our memories by looking at the Healthy DietPyramid. OK, can you all see that? Good. Well ,now, as you see weve gotthree levels to our pyramid. At the top in the smallest area are the thingswhich we should really be trying to avoid as much as possible. Things like ... yes, sugar, salt, butter ... all that sort of thing.Next, on the middle of our pyramid we find the things that we can eat inmoderation. Not too much though! And thats where we find milk, lean meat, fish, nuts, eggs. And then at the bottom of the pyramid are the things thatyou can eat lots of! Because theyre the things that are really good for you And here we have bread, vegetables and fruit. So dont lose sight of your healthy diet pyramid when you do your shopping.