Tips for healthy eating
These are practical tips cover the basics of healthy eating
and can help you make healthier choices.
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 kilojoules). Women should have around 2,000 calories a day (8,400
kilojoules).
Most adults in the UK are eating more calories than they
need and should eat fewer calories.
1. Base your meals on higher fibre starchy carbohydrates
Starchy carbohydrates should make up just over a third of
the food you eat. They include potatoes, bread, rice, pasta and cereals.
Choose higher fibre or wholegrain varieties, such as
wholewheat pasta, brown rice or potatoes with their skins on.
They contain more fibre 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
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
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
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.
Find out more about fish and shellfish
4. Cut down on saturated fat and 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.
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 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
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.
For a healthier choice, use a small amount of vegetable or
olive oil, or reduced-fat spread instead of butter, lard or ghee.
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.
Sugar
Regularly consuming foods and drinks high in sugar increases
your risk of 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.
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:
sugary fizzy drinks
sugary breakfast cereals
cakes
biscuits
pastries and puddings
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.
Get tips on cutting down on sugar in your diet
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.
About three-quarters of the salt you eat is already in the
food when you buy it, such as breakfast cereals, soups, breads and sauces.
Use food labels to help you cut down. 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.
Get tips on cutting down on salt in your diet
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.
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 N
HS 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 GP or a dietitian for advice.
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.
Even unsweetened fruit juice and smoothies are high in free
sugar.
Your combined total of drinks from fruit juice, vegetable
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
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.
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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