Tips for Healthy

The key to a healthy diet is to eat the right number of calories for how active you are so you balance the energy you consume with the energy you use. Remember that, if you eat or drink more than your body needs, you will 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 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 men have around 2,500 calories (10,500 kilojoules) a day. Women should have around 2,000 calories (8,400 kilojoules) a day. These 8 useful practical tips cover the basics of healthy eating and can help you make healthier choices.

Eat Lots of Fruits and Vegetables

It’s recommended that you eat at least five portions of a variety of fruit and vegetable in a day. They can be fresh, canned, frozen, dried or juiced. Getting your 5 A 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 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.

Base Your Meals on High Fibre Starchy Carbohydrates

Starchy carbohydrates should make up just over a 3rd of the food you eat. They include potatoes, bread, rice, pasta and cereals. Choose higher fibre or wholegrain varieties, such as whole-wheat pasta, potatoes or brown rice with their skins on. They contain more fibre than white or refined starchy carbohydrates and can help you feel full for longer.

Eat More Fish

Fish is one of the 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: herring, trout, sardines, mackerel, pilchards. Non-oily fish include: tuna, haddock, plaice, coley, skate, cod, hake. You can choose from fresh, frozen and canned, but remember that canned and smoked fish can be high in salt. Most people should be eating more fish, but there are recommended limits for some types of fish.

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 important for your overall health and wellbeing too. 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. 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. Check whether you’re a healthy weight by using the BMI healthy weight calculator. Start the NHS weight loss plan, a 12-week weight loss guide that combines advice on healthier eating and physical activity. If you’re underweight, see underweight adults. If you’re worried about your weight, ask your dietitian for advice.

Cut Down on Sugar and Saturated Fat 

Sugar

Regularly consuming foods and drinks with high sugar increases your risk of obesity and tooth decay. Sugary foods and drinks are often high in energy and if consumed too often can contribute to weight gain. They can also cause tooth decay, 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. This is the type of sugar you should be cutting down on, rather than the sugar found in fruit and milk. Many packaged foods and drinks contain surprisingly high amounts of free sugars. Free sugars are found in many foods, such as: pastries and puddings, sugary breakfast cereals, sugary fizzy drinks, cakes, biscuits, sweets and chocolate, alcoholic drinks. Food labels can help. Use them to check how much sugar foods contain. More than 22.5g of total sugars per 100g means the food is high in sugar, while 5g of total sugars or less per 100g means the food is low in sugar.

Saturated Fat

You need some fat in your diet, but it’s important to pay attention to the amount and type of fat you’re eating. The 2 main types of fat are: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.so, we have to be very careful to eat these things, On average, men should have no more than 30g of saturated fat a day. On average, women should have no more than 20g of saturated fat a day. Children under the age of 11 should have less saturated fat than adults, but a low-fat diet is not suitable for children under 5. Saturated fat is found in many foods, such as: fatty cuts of meat, sausages, butter, hard cheese, cakes, cream, lard, pies, biscuits. 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.

For a healthier choice, use a small amount of vegetable or olive oil, or reduced-fat spread instead of butter, ghee or lard. When you’re having meat, choose lean cuts and cut off any visible fat. All types of fat are high in energy, so they should only be eaten in small amounts.

Eat Less Salt

Eating too much salt is not good for your health. Even eating extra 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. About three-quarters of the salt you eat is already in the food when you buy it, such as breakfast cereals, sauce, soups and breads. Use food labels to help you cut down. Remember that More than 1.5g of salt per 100g means the food is high in salt. Adults and children aged 11 and over should eat no more than 6g of salt (about a teaspoonful) a day. Younger children should have even less.

Do Not Get Thirsty

You need to drink plenty of fluids to stop you getting dehydrated. We should Drink six to eight glasses of water every day. This is in addition to the fluid you get from the food you eat.  All non-alcoholic drinks count, but water, lower sugar drinks and lower fat milk , including coffee and tea, are healthier choices. Try to avoid sugary soft and fizzy drinks, as they’re high in calories. They’re also not good for your teeth. unsweetened fruit juice and smoothies are high in free sugar. Your combined total of drinks from vegetable juice, fruit juice and smoothies should not be more than 150ml a day, which is a small glass. Remember to drink more fluids during hot weather or while you are exercising.

Do Not Skip Breakfast

Some of people are skip breakfast because they think it’ll help to lose weight. But a healthy breakfast high in fibre and low in fat, sugar and salt can form part of a balanced diet. Can help you get the nutrients you need for good health. A wholegrain lower sugar cereal with semi-skimmed milk and fruit sliced over the top is a tasty and healthier breakfast.

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