These 8 practical tips cover the basics of healthy eating and help you make healthy choices. The key to a healthy diet is to consume the right amount of calories for how active you are, so balance the energy with the energy you use.
If you eat or drink more than your body requires, you will lose weight because the energy you are not using is stored as fat. If you eat and drink very little, you will lose weight You should eat a balanced diet and consume a wide variety of foods to ensure that your body needs all the nutrients.
Men are advised to take around 2,500 calories (10,500 kg) a day. Women need about 2,000 calories (8,400 kg) a day. Most adults in the UK are eating more calories than they need to be and eating fewer calories.
1. Base your meals on higher fibre starchy carbohydrates
Starchy carbohydrates should be more than one-third of the food you eat. It includes potatoes, bread, rice, pasta and cereals. Choose high-fiber or whole-grain varieties, such as pasta, brown rice, or potatoes made entirely with skin. They contain more fiber than white or refined starchy carbohydrates and help you feel fuller for longer.
Try to include at least 1 starch meal with each staple food. Some people think that starchy food is fat, but it provides less than half the calories in grams of carbohydrate fat per gram. When you cook or serve this type of food, keep an eye on the fat you are putting in as it increases the amount of calories - for example, butter on chips, butter on bread and cream sauce on paste.
2. Eat lots of fruit and veg
You are advised to eat at least 5 different fruits and vegetables every day. They can be fresh, frozen, canned, dried or juiced. It's easier than words for 5 days. Why not cut a banana on your breakfast cereal, or exchange your regular midnight snack for fresh fruit crumbs?
Fresh, canned or frozen fruits and vegetables are part of 80g. A portion of dried fruit (which should be kept during meals) is 30g. A 150 ml glass of fruit juice, vegetable juice or sweeteners also counts as 1 part, but this quantity should not exceed 1 glass per day as these drinks can destroy sugar and your teeth.
3. Eat more fish, including a portion of oily fish
Fish is an excellent source of protein and contains many vitamins and minerals. Aim to eat at least 2 portions of fish a week, at least part of oily fish. Fatty fish has high omega-3 fats, which helps prevent heart disease.
Oil fish include:
- salmon
- trout
- herring
- sardines
- pilchards
- mackerel
Non-oily fish include:
- haddock
- plaice
- coley
- cod
- tuna
- skate
- hake
You can choose from fresh, frozen and fried, but remember that canned and smoked fish can have more salt. Most people should eat more fish, but there are recommended limits for some types of fish.
4. Cut down on saturated fat and sugar
You need some fat in your diet, but it is important to pay attention to the amount and fat you eat. Here is the main fat: Balanced and unsatisfied excessive saturated fat can increase the amount of cholesterol in the blood, which increases the risk of heart attack. On average, men should not have more than 30 grams of fat per day. On average, women should not exceed 20 grams of balanced fat per day.
Children under 11 years of age should have less fat than adults, but low-fat foods are not suitable for children under 5 years of age.
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 balanced fat intake and choose foods that contain balanced fats, such as vegetable oils and spreads, oily fish and avocados. For a healthier option, use small amounts of vegetables or olive oil, or use less fat instead of butter, God or ghee.
When you eat meat, choose thin slices and cut out any visible fat. All types of fats are high in energy, so they should be eaten in moderation.
Sugar
Eating too much sugar and food increases the risk of obesity and tooth deterioration. Chinese foods and beverages are often high in energy (measured in kilograms or calories), and eating too much can help with weight gain. They can also cause tooth decay, especially if eaten during meals.
Free sugar is found naturally in food or drink or in sugar, honey, syrup and sweet fruit juices and sweets. It is a type of sugar that is more effective than sugar found in fruits and milk. Many packaged foods and drinks contain surprisingly high amounts of free sugar.
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
Food labels can help. Use them to check the amount of sugar in the food. Sugar contains more than 22.5 grams of sugar per 100 grams, while 5 grams or less than 100 grams of total sugar means less in sugar.
5. Eat less salt: no more than 6g a day for adults
Eating too much salt can increase your blood pressure. People with high blood pressure are more likely to have a heart attack or stroke.
Although you have not added salt to your diet, you are still eating more. When you buy it, about three-quarters of the salt is in your diet, such as breakfast cereals, soups, breads, and sauces.
Use food labels to help you bite. More than 1.5 grams of salt per 100 grams means there is more salt in the diet. Adults and children over 11 years of age should not eat more than 6g of salt (about one teaspoon) per day. Young children should also be less.
6. Get active and be a healthy weight
Along with healthy eating, regular exercise can reduce your risk of serious health problems. It is also important for your overall health and well-being.
Read more about exercise and physical activity guidelines for adults.
Overweight or obesity can lead to health conditions, such as type-2 diabetes, certain cancers, heart disease, and stroke. Losing weight can also affect your health.
Most adults need to eat fewer calories and lose weight.
If you are trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet can help you maintain a healthy weight. If you are a healthy weight, use the BMI healthy weight calculator to check this.
Launch the NHS Weight Loss Scheme, a 12-week weight loss guide that suggests healthy eating and physical activity. If you are underweight, see older adults. If you are concerned about your weight, seek advice from your GP or dietician.
7. Do not get thirsty
You need to drink plenty of fluids to prevent becoming dehydrated. The government recommends drinking a glass every day. It is with the liquid from the food you eat.
All non-alcoholic beverages count, but water, low-fat milk, and low-sugar drinks, tea and coffee, are healthier alternatives.
Try to avoid sugary drinks and fizzy drinks, as they are high in calories. They are also bad for your teeth. Even sweet fruit juices and syphilis are more than free sugar.
8. Do not skip breakfast
Some people skip breakfast because they think it will help them lose weight. But high in fiber and a healthy breakfast of fat, sugar and salt can be part of a balanced diet and helps you get the nutrients you need for good health.
A whole grain of sugar with half skimmed milk and sliced fruit on top is a delicious and healthy snack.
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