These tips will cover the basics of healthy eating and can help you make healthier choices.
You can balance the energy you consume with the energy you use which is the key to eating a healthy diet and eating the right amount of calories and also how active you are. You will put on weight because the energy you do not use is stored as fats by eating or drinking more than your body needs. On the other hand, if you eat and drink too little, you will 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 is recommended that men should have around 2,500 calories a day, while women should have around 2,000 calories a day.
Tip #1 - Meals with higher fiber starchy carbohydrates
Always 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. Starchy carbohydrates should make up just over a third of the food you eat. These include potatoes, bread, rice, pasta, and cereals. You should choose higher fiber or whole grain 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.
Tip #2 - Eating fruits and veggies
It's recommended that you eat at least 5 portions of a variety of fruit and veggies every day. They can be fresh, frozen, canned, dried, or juiced. You can 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 that 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.
Tip #3 - Eating more fish or portion of oily fish
Fish is a good source of protein and contains many vitamins and minerals. You should aim to eat at least 2 portions of fish a week and also include 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, and 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.
Tip #4 - 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.
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, and if consumed too often can contribute to weight gain. Free sugars are any sugars that are added to foods or drinks or are 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 to check how much sugar food contains. 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.
Tip #5 - Eat less salt
This means eating 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, bread, 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 which is about a teaspoonful in a day. Younger children should have even less.
Tip #6 - Get active and healthy weight
Eating healthily and 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. Consult your dietitian and get a weight loss plan.
Tip #7 - Keep yourself hydrated
Always drink plenty of fluids to stop yourself from getting dehydrated. It is recommended to drink 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 because they are high in calories. They are also bad for your teeth. Even unsweetened fruit juices and smoothies are high in free sugar. Your combined total of drinks from fruit juices, vegetable juices, 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.
Tip #8 - Avoid skipping breakfast
Some people skip breakfast because they think skipping breakfast will help them lose weight. But a healthy breakfast high in fiber 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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