Tips for healthy eating

Tips of healthy eating, and can help you make healthier choices:

1.         Base your meals on starchy foods

Starchy foods should make up around one third of the foods you eat. Starchy foods include potatoes, cereals, pasta, rice and bread. They contain more fiber, and can make you feel full for longer.

2.         Eat lots of fruit and vegetables

It’s recommended that we eat at least five portions of different types of fruit and vegetables a day.

3.         Eat more fish

Fish is a good source of protein and contains many vitamins and minerals. Fish is containing omega-3 fats, which may help to prevent heart disease.

4.        Cut down on saturated fat and sugar

We all need some fat in our diet. There are two 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. Saturated fat is found in many foods, such as hard cheese, cakes, biscuits, sausages, cream, butter, lard and pies.
Most people eat and drink too much sugar. Sugary foods and drinks, including alcoholic drinks, are often high in energy (measured in kilojoules or calories), and could contribute to weight gain. Cut down on sugary fizzy drinks which contain added sugars, and avoid alcoholic drinks.

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. Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt.

6.         More physical activity

Physical activity can help you to maintain weight loss or be a healthy weight. Being active doesn’t have to mean hours at the gym: you can find ways to fit more activity into your daily life. For example, try getting off the bus one stop early on the way home from work, and walking. Being physically active may help reduce the risk of heart disease, stroke and type 2 diabetes.

7.         Drink about 2.0 liters a day

We need to drink about 2.0 liters of fluid every day to stop us getting dehydrated. Water, milk and fruit juices are the most healthy.

8.        Take a breakfast

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 we need for good health. Whole meal cereal, with fruit sliced over the top is a tasty and nutritious breakfast.

Source: National Health Service