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8 tips for healthy eating

These eight practical tips cover the basics of a healthy diet and  help you make healthier choices.

  The key to a healthy diet is to burn the right amount of calories for your activity. By doing so, you can balance the energy you use with the energy you consume.

  If your body eats or drinks more than you need, you will gain weight because the energy you don't use is stored as fat. If you eat or drink too little, you will lose weight.

  You  also need to eat  a balanced diet and eat a variety of foods so that your body can get all the nutrients it needs.

  Approximately 2,500 calories (10,500 kilojoules) per day are recommended for men. Women need to burn about 2,000 calories  (8,400 kilojoules) per day.

  Most British adults burn more calories than they need and should burn less.

1. Eat based on  starchy carbohydrates high in fiber

  Starch carbohydrates should make up just over one-third of the foods you eat. This includes potatoes, bread, rice, pasta and cereals.

  Choose high fiber or whole grain varieties such as whole wheat pasta, brown rice and potatoes on the skin.

  They contain more fiber than white or refined starchy carbohydrates and may help you feel full  longer.

  Try adding at least one starchy food to each main meal. Some people think that starchy foods make you fat, but  for each gram, the carbohydrates they contain provide less than half the calories in fat.

  When cooking or serving this type of food, be aware of adding fat as it increases  calorie count. For example, oil for chips, butter for bread, creamy sauce for pasta, and so on.

2. Eat lots of fruit and veg

  It is recommended to eat a variety of fruits and vegetables for at least 5 servings daily. They can be fresh, frozen, canned, dried, or juiced.

  Getting  5 A  DAY is easier than you think. Why not chop bananas into your breakfast cereal or replace your usual morning treat with fresh fruit?

  Some of the fresh, canned, or frozen fruits and vegetables weigh 80g. Some of the dried fruit (must be stored at mealtime) weighs 30g.

  150 ml of fruit juice, vegetable juice, or smoothies are also counted as one cup, but  these drinks are sugary and can damage your teeth, so limit them to one or less per day.

3. Eat more fish, including some of the oily fish

  Fish is an excellent source of protein and is rich in vitamins and minerals.

  Eat at least 2 servings of fish per week, including at least 1 serving of oily fish.

 Oily fish are high in omega 3 fatty acids that can help prevent heart disease. 

 

Fatty fish are :

- 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.

Learn about fish and shellfish

4. Cut down on saturated fats and sugar

Saturated fat

  You need  fat in your diet, but it's important to pay attention to the amount and type of fat you eat. There are two main types of fat, saturated and unsaturated. Too much saturated fat increases blood cholesterol levels and increases the  risk of  heart disease. 

 

  On average, men need to consume less than 30g of saturated fat per day. On average, women need to consume less than 20g of saturated fat per 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 the age of 5.

Saturated fat is found in many foods, such as :

fatty cuts of meat

- sausages

- butter

- hard cheese

- cream

- cakes

- biscuits

- lard

- pies

  Reduce your intake of saturated fats and instead choose foods that contain unsaturated fats  such as vegetable oils, spreads, oily fish and avocados.

  For a healthier choice, use a small amount of vegetable or olive oil or a low-fat spread instead of butter, lard, or ghee.

  When eating meat, choose a lean  cut to remove any visible fat. 

  All types of fat are high in energy and should only be consumed in small amounts.

Sugar

  When eating meat, choose a lean  cut to remove any visible fat. all types of fat are high in energy and should only be consumed in small amounts.

  Foods and drinks high in sugar are  high in energy (measured in kilojoules or calories) and frequent intake can lead to weight gain. They can also cause tooth decay, especially if eaten between meals.

  Free sugar is sugar added to foods and beverages, or sugar naturally found  in honey, syrups, unsweetened fruit juices and smoothies.

  This is not the sugar found in fruits and milk, but the type of sugar that needs to be reduced.

  Many packaged foods and drinks contain amazingly high levels of fleece girls. 

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 are useful. Use them to see how much sugar food contains.

  When the total sugar content per 100g exceeds 22.5g, the sugar content of the food increases, and when the total sugar content per 100g is 5g or less, the sugar content of the food decreases.

  Get tips for reducing sugar in your diet

5. Eat less salt: no more than 6g a day for adults

  Eating an excessive amount of salt can enhance your blood strain. People with excessive blood strain are much more likely to expand coronary heart ailment or have a stroke.

 

 Even in case you do now no longer upload salt for your meals, you could nevertheless be consuming an excessive amount of. 

  About three-quarters of the salt you consume is already withinside the meals whilst you purchase it, consisting of breakfast cereals, soups, breads and sauces. 

  Use meals labels that will help you reduce down. More than 1.5g of salt consistent with 100g approach the meals is excessive in salt. 

  Adults and kids elderly eleven and over need to consume no greater than 6g of salt (approximately a teaspoonful) a day. Younger kids need to have even less.

.

 Get tips on cutting down on salt in your diet

6. Get active and be a healthy weight

  In addition to a healthy diet, regular exercise helps reduce the risk of  serious illness. It is also important for your overall health and well-being.

 

  Read more about the benefits of exercise and physical activity guidelines for adults.

  Overweight and obesity can cause health problems such as type 2 diabetes, certain types of cancer, heart disease, and stroke. Being underweight can also affect your health.

  Most adults need to lose weight by eating fewer calories.

  When trying to lose weight,  eat less and aim to be more active. Eating a healthy and balanced diet helps you maintain a healthy weight.

    Use the Healthy Weight BMI Calculator to see if you have reached a healthy weight. 

  NHS Weight Loss Plan begins.   

  This is a 12-week weight loss guide that combines  healthier diet and physical activity advice. 

 For underweight, see Underweight Adults. If you are concerned about your weight, talk to your doctor or dietitian.

7. Do not get thirsty

  You need to drink plenty of water to prevent dehydration. The government recommends drinking 6 to 8 glasses a day. This is in addition to the liquid you get from the food you eat. 

 

  All soft drinks are important, but low-sugar beverages, including water, low-fat milk, and  tea and coffee, are healthier options. 

 

  Avoid sugary soft drinks and carbonated drinks as they are very high in calories. They are also bad for your teeth. 

 Unsweetened fruit juices and smoothies are also rich in free sugar. 

 

 The total amount of drinks from fruit juices, vegetable juices and smoothies should not exceed 150 ml per day. This is equivalent to a small glass. 

 

Don't forget to drink plenty of water during hot weather and during exercise.

8. Do not skip breakfast

Some people skip breakfast because they believe it helps them lose weight. 

 However, a healthy breakfast high in fiber, low in fat, sugar and salt is part of a balanced diet and helps you get the nutrients you need for your health. 

  

A low-sugar whole-grain muesli with semi-skimmed milk and chopped fruit  is a delicious and healthy breakfast.

Further information

  The Eatwell Guide will help you find the right balance between the five major food groups. 

  The guide will show you how much of what you eat should come from each food group. 

 

  Read more about  a balanced diet and understanding of calories.