These 8 practical tips cover the basics of healthy eating and can help you make healthier choices.
The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use. If you eat or drink more than your body needs, you'll put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you'll lose weight. You should also eat a wide range of foods to make sure you're getting a balanced diet and your body is receiving all the nutrients it needs.
It's recommended that Women should have around 2,000 calories a day and men have around 2,500 calories a day
1. Base your meals on higher fiber starchy carbohydrates
Choose higher fiber or wholegrain varieties, such as wholewheat pasta, brown rice or potatoes with their skins on. They contain more fiber than white or refined starchy carbohydrates and can help you feel full for longer.
2. Eat lots of fruit and veg
It's recommended that you eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried or juiced. Getting your 5 Day is easier than it sounds. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?
A portion of fresh, canned or frozen fruit and vegetables is 80g. A portion of dried fruit (which should be kept to mealtimes) is 30g. A 150ml glass of fruit juice, vegetable juice or smoothie also counts as 1 portion, but limit the amount you have to no more than 1 glass a day as these drinks are sugary and can damage your teeth
3. Eat more fish, including a portion of oily fish
Fish is a good source of protein and contains many
vitamins and minerals.
Aim to eat at least 2 portions of fish a week, including at least 1 portion of oily fish.
Oily fish are high in omega-3 fats, which may help prevent heart disease.
Oily fish include: salmon ,trout, herring, sardines, pilchards, mackerel#
Non-oily fish include:, haddock, plaice, coley, cod, tuna, skate, hake
4. Cut down on saturated fat and sugar
You need some fat in your diet, but it's important to pay attention to the amount and type of fat you're eating. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.
Saturated fat is found in many foods, such as: fatty cuts of meat, sausages, butter, hard cheese, cream, cakes, biscuits, lard, pies
Try to cut down on your saturated fat intake and choose foods that contain unsaturated fats instead, such as vegetable oils and spreads, oily fish and avocados.
Regularly consuming foods and drinks high in sugar increases your risk ofo obesity and tooth decay
Sugary foods and drinks are often high in energy (measured in kilojoules or calories), and if consumed too often can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.
Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices and smoothies. Many packaged foods and drinks contain surprisingly high amounts of free sugars. Free sugars are found in many foods, such as: sugary fizzy drinks, sugary, breakfast cereals, cakes, biscuits, pastries and puddings, sweets and chocolate, alcoholic drinks
5. Eat less salt: no more than 6g a day for adults
Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.
Even if you do not add salt to your food, you may still be eating too much. try to cut down as maximum the industrial and supermarket food that contain high amount of salt
6. Get active and be a healthy weight
As well as eating healthily, regular exercise may help reduce your risk of getting serious health conditions. It's also important for your overall health and wellbeing. Being overweight or obese can lead to health conditions, such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health.
Most adults need to lose weight by eating fewer calories and exercising more often, If you're trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet can help you maintain a healthy weight.
7. Do not get thirsty
You need to drink plenty of fluids to stop you getting dehydrated. The government recommends drinking 6 to 8 glasses every day. This is in addition to the fluid you get from the food you eat. All non-alcoholic drinks count, but
water, lower fat milk and lower sugar drinks, including tea and coffee, are healthier choices.
Try to avoid sugary soft and fizzy drinks, as they're high in calories. They're also bad for your teeth, instead drink unsweetened fruit juices and smoothies that are low with free sugar(naturally included in the fruits)
Remember to drink more fluids during hot weather or while exercising.
8. Do not skip breakfast
Some people skip breakfast because they think it'll help them lose weight.
But a healthy breakfast high in fibre and low in fat, sugar and salt can form part of a balanced diet, and can help you get the nutrients you need for good health.