These 8 practical tips cover the essentials of healthy eating and can help you do healthier choices.
The key to healthy eating is eating the right amount of calories for your activity level to balance the energy you are consuming with the energy you are using.
If you eat or drink more than your body needs, you will gain weight because the energy that you are not using is stored as fat. If you eat and drink little, you will lose weight.
You should also eat a wide range of foods to make sure you are eating a balanced diet and that your body is getting all the nutrients it needs.
It is recommended that men consume about 2,500 calories per day (10,500 kilojoules). Women should consume about 2,000 calories per day (8,400 kilojoules).
Most adults in the UK eat more calories than they need and should eat less calories.
1. Base your meals on starchy foods rich in fiber
Starches should just consist over a third of the food you eat. They include potatoes, bread, rice, pasta and cereals.
Choose varieties higher in fiber or whole grains, such as whole wheat pasta, brown rice or potatoes with the skin on.
They contain more fiber than white or refined starches and can help you feel fuller for longer.
Try to include at least 1 starch with each main meal. Some people think that starches make you fat, but gram for gram the carbohydrates in them provide less than half the calories of fat.
Keep an eye out for the fats you add when cooking or serving these types of foods, as this is what increases the calorie content – for example, oil on fries, butter on bread, and sauces. creamy on the pasta.
2. Eat lots of fruits and vegetables
It is recommended that you eat at least 5 servings of a variety of fruits and vegetables each day. They can be canned, dried, fresh, frozen or in juice.
Getting your 5 a day is easier than it looks. Why not slice a banana on your breakfast cereal or swap your usual mid-morning snack for some fresh fruit?
A serving of fresh, canned or frozen fruits and vegetables is 80g. A portion of dried fruits (to keep at mealtimes) is 30g.
A 150ml glass of fruit juice, vegetable juice or smoothie also counts as 1 serving, but limit the amount to 1 glass per day as these drinks are sweet and can damage your teeth.
3. Eat more fish, consisting a serving of oily fish
Fish is a good source of protein and has many minerals and vitamins.
Focus to 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, which can help prevent heart disease.
Oily fish include:
Non-fatty fish include:
You can choose between fresh, frozen, and canned, but remember that canned and smoked fish can be high in salt.
Most people should eat more fish, but there are recommended limits for certain types of fish.
4. Cut down on saturated fat and sugar
You need fat in your diet, but it’s important to pay attention to how much and what type of fat you eat.
There are 2 main kinds of fat: saturated and unsaturated. Too much saturated fat can increase the cholesterol amount in the blood, which increases the risk of developing heart disease.
On average, men should not consume more than 30g of saturated fat per day. On average, women should not consume more than 20g of saturated fat per day.
Children under 11 should have less saturated fat than adults, but a low fat diet is not good for children under 5.
Saturated fat is found in many foods, like:
- fatty pieces of meat
- hard cheese
Try to reduce your intake of saturated fat and instead choose foods that contain unsaturated fat, such as vegetable oils and spreads, oily fish and avocados.
For a healthier choice, use a small amount of vegetable or olive oil, or a reduced-fat spread instead of butter, lard, or ghee.
When eating meat, choose lean cuts and cut out any visible fat.
All types of fat are high in energy, so they should only be consumed in small amounts.
Regular consumption of foods and drinks high in sugar increases the 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, they can contribute to weight gain. They can also cause cavity, especially if eaten between meals.
Free sugars are all sugars added to foods or drinks, or found commonly in honey, syrups, and unsweetened fruit juices and smoothies.
This is the type of sugar you should reduce, rather than the sugar found in fruit and milk.
Many packaged foods and drinks contain surprisingly large amounts of free sugars.
Free sugars are found in many foods, like:
- sugary soft drinks
- sweet breakfast cereal
- pastries and puddings
- candy and chocolate
- alcoholic beverages
Food labels can help. Use them to check how much sugar is in food.
More than 22.5g of total sugars per 100g means the food is rich in sugar, while 5g of total sugars or less per 100g means the food is low in sugar.
5. Eat less salt: no more than 6g per day for adults
Eating excess salt can increase your blood pressure. People with high blood pressure are more likely to have heart disease or a stroke.
Even if you don’t add salt to your food, you may still be eating excess of it.
About three-quarters of the salt you eat is already in foods when you buy them, like breads, breakfast cereals, sauces and soups.
Use food labels to help you cut back. More than 1.5g of salt per 100g means that the food is rich in salt.
Adults and children 11 years and older should eat no more than 6 g of salt (about a teaspoon) per day. Younger people should have even less.
6. Be active and have a healthy weight
Along with eating a healthy diet, regular exercise can help lower your risk of developing serious health problems. It is also main for your overall health and well-being.
Being overweight or obese can lead to health problems, such as type 2 diabetes, certain cancers, heart disease, and stroke. Being underweight can also affect your health.
Most adults need to lose weight by eating less calories.
If you are trying to lose weight, try to eat less and be more active. Eating a healthy, balanced diet can help you continue a healthy weight.
Check if you are at a healthy weight using the BMI Healthy Weight Calculator.
Start the NHS Weight Loss Plan, a 12-week weight loss guide that integrates advice on healthier eating and physical activity.
If you are concerned about your weight, ask your dietitian or doctor for advice.
7. Don’t be thirsty
You need to drink plenty of fluids to prevent becoming dehydrated. The government recommends drinking 6 to 8 glasses per day. This is in addition to the liquid you get from the food you eat.
All non-alcoholic drinks count, but water, low-fat milk, and low-sugar drinks, including tea and coffee, are healthier choices.
Try to avoid carbonated and sugary drinks as they are high in calories. They are also bad for your teeth.
Even fruit juices and unsweetened smoothies are high in free sugar.
Your combined total of fruit juice, vegetable juice and smoothie drinks should not exceed 150 ml per day, which is equivalent to one small glass.
Remember to drink more fluids in hot weather or while exercising.
8. Don’t skip breakfast
Some people skip breakfast because they think it will help in losing weight.
But a healthy breakfast that is high in fiber and low in fat, sugar, and salt can be part of a balanced diet and can help you get the nutrients you need to stay healthy.
A low-sugar whole grain cereal with semi-skimmed milk and sliced fruit on top is a tastier and healthier breakfast.