Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best. It can be simple, too. Just follow these eight tips below to get started.
1. Base your meals on starchy foods: starchy foods should make up around 33% of the foods you eat. Starchy foods such as potatoes, bread, cereals, rice and pasta should make up about a third of the food you eat.
2. Eat lots of fruit and veggies: It is recommended that you eat five portions of different types of fruits and veggies a day.
3. Eat more fish: fish is a good source of protein and contains many vitamins and minerals.
Non-oily fish include haddock, plaice, coley, cod, tinned tuna, skate and hake.
4. Cut down on saturated fat and sugar: there are 2 main types of fat; saturated and unsaturated. Having too much saturated fat can increase the amount cholesterol in the blood, which increases your risk of developing heart diseases.
Saturated fat is found in: hard cheese, cakes, cupcakes, biscuits, sausages, cream, butter etc.
Choose foods that contain unsaturated fat: such as vegetable oils, oily fish, avocado etc.
5. Eat less salt: 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.
More than 1.5g of salt per 100g means the food is high in salt.
Adults and children over 11 should eat no more than 6g or salt a day. Younger children should have even less.
6. Get active and be a healthy weight: If you’re trying to lose weight, aim to eat less and be more active. Physical activity can help you to maintain weight loss or be a healthy weight.
Being overweight or obese can leg to health conditions such as type 2 diabetes, certain cancers, heart disease and stroke.
Alcohol is also high in calories so cutting down can help you to control your weight.
7. Don’t get thirsty: you need to drink about 3 litres of fluid everyday to stop us getting dehydrated.
Try to avoid sugary soft and fizzy drinks that are high in added sugars and can be high in calories and bad for teeth: coke, beer, wine etc.
All non alcoholic drinks count: water, tea, milk, juices, fresh fruit smoothie etc.
When the weather is warm, or when you get active, you may require more water than normal.
8. Don’t skip breakfast: some people skip breakfast because they think it will help them lose weight. In fact, research shows that eating breakfast can help people control their weight.
A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals you need for a good health.