These 8 practical tips cover healthy eating basics and can help you make healthier choices.
Eating the right amount of calories for active you are is the key to a healthy diet, so you balance the energy you consume with the energy you use.
You can put on weight when you eat or drink more than your body needs because the food you don't use is stored as fat. You're going to lose weight if you eat and drink too little.
You should likewise eat a wide variety of foods to ensure that you get a balanced diet and that your body receives all the nutrients it needs.
Men are advised to have about 2,500 calories per day (10,500 kilojoules). Women are expected to have about 2,000 calories a day (8,400 kg).
For example, in the United Kingdom, most adults are eating more calories than they need and should eat fewer calories.
1-Focus your meals on lower carbohydrates with starchy fibre
Starchy carbohydrates must comprise just over one-third of the food you eat. They include cereals, potatoes, bread, rice, pasta.
Use lower varieties of fibres or whole grains with their skins on, such as wholewheat pasta, brown rice or potatoes.
They contain more fibre than white or refined carbohydrates of starch and can help you feel full for longer.
Seek to include with each main meal at least 1 starchy food. Some people think that starchy foods are fattening, but gram for gram the carbohydrate they contain is less than half the fat calories.
Keep an eye on the fats you add when you cook or serve these types of foods because that's what increases the calorie content – like chip oil, bread butter and creamy pasta sauces.
2-Eat plenty of fruit and vegetables
Eating at least 5 servings of a variety of fruit and veg every day is recommended. They can be dried or juiced fresh, frozen, canned or dried.
It's easier to get your 5 A day than it sounds. Why not cut a banana over your cereal for breakfast, or swap a piece of fresh fruit for your regular mid-morning snack?
A portion of fresh fruit and vegetables, canned or frozen, is 80 g. A dried fruit portion (which should be kept at mealtime) is 30 g.
Also, a 150ml glass of fruit juice, vegetable juice or smoothie counts as 1 serving, just limit the amount you need not exceed 1 glass a day as these beverages are sugar and can damage your teeth.
3-Consume more fish, including some oily fish.
Fish is a good protein source and contains a lot of minerals and vitamins. Aim to eat at least two servings of fish a week, including at least one serving of oily fish. Oily fish is rich in omega-3 fats, which can aid with heart disease prevention.
Oily fish include:
Non-oily fish include:
You can choose between fresh, frozen and canned fish, but remember that canned and smoked fish can have a high salt content. Many people should eat more fish, but for certain types of fish, there are suggested restrictions.
4-Reduce saturated fat and sugar
You need some fat in your diet, but the amount and type of fat you consume is important to be careful. There are two big fat types: saturated and unsaturated. Too much-saturated fat can increase blood cholesterol, raising your risk of heart disease. Men should not have more than 30 g of saturated fat per day on average.
Children under the age of 11 should have less fat than adults, but a low-fat diet is not appropriate for children under the age of 5.
Saturated fat is found in many foods, such as:
fatty cuts of meat
Try to reduce the intake of saturated fat and choose products that instead contain unsaturated fat, such as vegetable oils and spreads, oily fish and avocados.
Use a small quantity of vegetable or olive oil or reduced-fat spread instead of butter, lard or ghee to make a healthier choice. Use lean cuts and slice off any visible fat when you have food. All types of fat are high in energy, so only small amounts should be eaten.
Regular consumption of high-sugar foods and drinks increases your risk of obesity and decay of the tooth.
Sugary foods and beverages are often energy-intensive (measured in kilojoules or calories) and can contribute to weight gain if consumed too often. They may also cause decay of the tooth, particularly if they eat between meals.
Free sugars are any sugars added to foods or beverages and naturally found in honey, syrups and fruit juices and smoothies that are unsweetened. Instead of the sugar found in fruit and milk, this is the type of sugar you should cut on. Many packaged foods and beverages contain surprisingly large quantities of free sugars.
Many foods contain free sugars, such as:
sugary fizzy drinks
sugary breakfast cereals
pastries and puddings
sweets and chocolate
Nutrient labels can help. Use them to test how many foods containing sugar. More than 22.5 g of total sugar per 100 g means that the food is high in sugar, while 5 g or less of total sugar per 100 g means that the food is low in sugar.
5-consume less salt: adults eat no more than 6 g a day
It can raise your blood pressure by eating too much salt. People with high blood pressure are more likely to develop or have a stroke with heart disease. You may still eat too much even if you don't add salt to your meat. About three-quarters of the salt you consume is already in the food when you purchase it, such as breakfast cereals, soups, bread and sauces. read food labels to assist you to reduce. More than 1.5g of salt per 100g indicates the food is high in salt. Adults and children over the age of 11 should eat no more than 6 g (about one teaspoonful) of salt a day. Younger kids should still have less.
6-Stay physical and be a healthy weight
As well as eating healthy, regular exercise may help reduce the risk of severe health conditions. For your overall health and well-being, it is also important. Being overweight or obese can lead to conditions of health such as type 2 diabetes, certain cancers, heart disease, and stroke. By eating fewer calories, most adults need to lose weight. If you're trying to lose weight, try eating less and becoming more active. Eating a healthy, balanced diet can help you keep your weight healthy. Use the BMI healthy weight calculator to test if you are a healthy weight.
7- Did not get thirsty
To stop you getting dehydrated, you need to drink plenty of fluids. The government suggests drinking six to eight glasses a day. This is besides the water that you get from the food that you consume. Both non-alcoholic drinks count, but healthier choices are soda, lower-fat milk, and lower sugar beverages, including tea and coffee. Try to avoid soft or fizzy sugary drinks because they are high in calories. Even the juice and smoothies of unsweetened fruit are rich in free sugar. Your combined total of fruit juice, vegetable juice and smoothies beverages should not exceed 150ml per day, which is a small glass. Remember, during hot weather or while exercising, to drink more fluids.
8- Do not miss your breakfast
Some people skip breakfast as they think it's going to help them lose weight. But a nutritious, high-fibre breakfast and low-fat, sugar, and salt can be part of a balanced diet and 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.