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The likelihood of suffering from common diseases such as heart disease, stroke, diabetes and osteoporosis is affected by your diet. Eating more than you need and taking little exercise also means you are also more likely to be overweight - which is in itself is a health risk.

Healthy eating is important for everyone, but so too is enjoying your food. Many people believe that eating a healthy diet and enjoying your food are not compatible. However there are no `healthy' and `unhealthy' foods, just `healthy' and `unhealthy' diets. To eat `healthily' there should be no need to cut out foods you currently enjoy - although eating some foods less often and/or in smaller portions may be worth considering.

Eating a variety of foods is an important step to take in the quest for a healthy diet. This may involve trying new foods, which can widen your horizons and make eating more enjoyable.

Health Eating Messages

Today's healthy eating messages try to draw attention to imbalances in the average UK diet. Hence the messages to:

• Eat more fruit and vegetables - aim for five portions each day;
• Eat more starchy foods such as bread, pasta, cereal and potatoes;
• Eat less fat and fatty foods;
• Eat fewer salty foods;
• Eat less sugary foods and drinks.

Fruit and vegetables are rich sources of many vitamins and fibre. Evidence indicates that people who eat plenty of fruit and vegetables are less likely to develop heart disease and some forms of cancer.

Unfortunately, most people in the UK eat around three portions of fruit and vegetables each day rather that the `5-A-DAY' that is recommended. A `5-A-DAY' logo has been developed by the Government to encourage greater consumption of fruit and vegetables. You may have noticed this logo on packaged fruit and vegetables in the shops.

But '5-A-DAY' doesn't just refer to fresh fruit and vegetables. Frozen vegetables and fruit are also good because the freezing process preserves their vitamins. But if you cook vegetables, be careful not to overcook them as this will destroy those valuable vitamins. Canned fruit and vegetables, fruit juice and dried fruit count too.

Baked beans and other pulses also count but only as one portion - even if you have them more than once in a day. This is because they don't contain the same range of vitamins, minerals and other nutrients as fruit and vegetables.

To get the maximum nutritional try to ensure each of your five portions is different.

Information obtained from Age Concern Factsheet 45 'Staying Healthy Later in Life' November 2005.www.ageconcern.co.uk