Tips on healthy eating | Daily News

Tips on healthy eating

The key to a healthy diet is to eat the right amount of calories for how active you are. It is recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules). Most adults are eating more calories than they need.Base your meals on starchy carbohydrates

Starchy carbohydrates should make up just over one third of the food you eat. They include potatoes, bread, rice, pasta and cereals. Choose wholegrain varieties (or eat potatoes with their skins on) when you can: they contain more fibre, and can help you feel full for longer.

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.

Eat lots of fruit and veg

It’s recommended that we eat at least five portions of a variety of fruit and veg every day. It’s easier than it sounds. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?

Eat more fish

Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least two portions of fish a week, including at least one portion of oily fish. Oily fish contains omega-3 fats, which may help to prevent heart disease. Oily fish include: salmon, mackerel, trout, herring, fresh tuna, sardines and pilchards.

Cut down on saturated fat and sugar

Saturated fat in our diet

We all need some fat in our diet, but it’s important to pay attention to the amount and type of fat we’re eating. 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.

Sugar in our diet

Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay. Sugary foods and drinks, including alcoholic drinks, are often high in energy (measured in kilojoules or calories), and if eaten too often, can contribute to weight gain.

They can also cause tooth decay, especially if eaten between meals.

Eat less salt – 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 don’t add salt to your food, you may still be eating too much. About three-quarters of the salt we eat, is already in the food we buy, such as breakfast cereals, soups, breads and sauces.

Get active and be a healthy weight

Eating a healthy, balanced diet plays an essential role in maintaining a healthy weight, which is an important part of overall good health. Being overweight or obese can lead to health conditions such as type 2 diabetes, certain cancers, heart disease and strokes. Being underweight could also affect your health.

Don’t get thirsty

We need to drink plenty of fluids to stop us getting dehydrated ( 6-8 glasses per day). This is in addition to the fluid we get from the food we eat. All non-alcoholic drinks count, but water and lower-fat milk are healthier choices. Try to avoid sugary soft and fizzy drinks that are high in added sugars and calories, and are also bad for teeth.

Don’t skip breakfast

Some people skip breakfast because they think it will help them lose weight. In fact, research shows that people who regularly eat breakfast are less likely to be overweight. Breakfast has also been shown to have positive effects on children’s mental performance and increase their concentration throughout the morning.

www.nhs.uk


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