8 tips for healthy eating

8 tips for healthy eating

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.

Image result for weight loss images

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 men have around 2,500 calories a day (10,500 kilocycles). Women should have around 2,000 calories a day (8,400 kilocycles).

Most adults in the UK are eating more calories than they need and should eat fewer calories.

1. Base your meals on higher fiber starchy carbohydrates

Image result for weight loss images

Starchy carbohydrates should make up just over a third of the food you eat. They include potatoes, bread, rice, pasta and cereals.

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.

Try to include at least 1 starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.

Keep an eye on the fats you add when you’re cooking or serving these types of foods because that’s what increases the calorie content – for example, oil on chips, butter on bread and creamy sauces on pasta.

2. Eat lots of fruit and veg

Image result for weight loss images

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 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 80 g. A portion of dried fruit (which should be kept to mealtimes) is 30 g.

A 150 ml 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.

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.

4. Cut down on saturated fat and sugar

Image result for weight loss images

You need some fat in your diet, but it’s important to pay attention to the amount and type of fat you’re eating.

There are 2 main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.

On average, men should have no more than 30 g of saturated fat a day. On average, women should have no more than 20 g 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.

8 tips for healthy eating

Leave a Reply

Your email address will not be published. Required fields are marked *