These six practical tips cover the basics of healthy eating, and can help you make the best choices for your health
1- Eat lots of fruit and vegetables
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?
Unsweetened 100% fruit juice, vegetable juice and smoothies can only ever count as a maximum of one portion of your 5 A DAY. For example, if you have two glasses of fruit juice and a smoothie in one day, that still only counts as one portion.
2-Eat more fish – including a portion of oily 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.
If you regularly eat a lot of fish, try to choose as wide a variety as possible.
You can choose from fresh, frozen and canned: but remember that canned and smoked fish can be high in salt.
Oily fish include:
– fresh tuna
Non-oily fish include:
– canned tuna
3-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.
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 over 11 should eat no more than 6g of salt (about a teaspoonful) a day. Younger children should have even less.
Here are some tips for a lower salt diet
– Don’t add more salt to your meal, test it first.
– Cook with less salt Many people add salt to food when they’re cooking. But there are lots of ways to add flavour to your cooking without using any salt. However we can use black pepper as seasoning instead of salt,add fresh herbs and spices to pasta dishes, vegetables and meat. Try garlic, ginger, chilli and lime in stir fries
4-Get active and be a healthy weight
Keeping balanced diet and eating a healthy food play an essential role in maintaining a healthy weight,that 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 stroke. Being underweight could also affect your health.
Most adults need to lose weight, and need to eat fewer calories to do this. If you’re trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet will help: aim to cut down on foods that are high in saturated fat and sugar, and eat plenty of fruit and vegetables.
Don’t forget that alcohol is also high in calories, so cutting down can help you to control your weight.
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.
5-Don’t get thirsty
We need to drink plenty of fluids to stop us getting dehydrated – the government recommends 6-8 glasses every 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. but try to avoid sugary soft and fizzy drinks that are high in added sugars and calories, and are also bad for teeth.
6-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.
A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health.