Eight tips for healthy eating

Eight tips for healthy eating

The key to a healthy diet is to:
  • Eat the adequate amount of calories for how much active you are, so that your balance required amount of energy can be consumed  with the energy usage. If you will eat or drink too much, If you put on weight. If you can eat and drink very  little amount , you will definitely lose weight. 
  • Eat a wide range of foods to  you can ensure and then  you are getting a balanced diet and also your body is receiving all the healthy nutrients as  it needs.
It is also  recommended that mens have nearly  around 2,500 calories per day (10,500 kilojoules). Women should have around about 2,000 calories per day (8,400 kilojoules). Most of adults are eating more  amount of calories asthey need, and should eat fewer calories.
Base your meals on starchy carbohydrates
Starchy carbohydrates: These could make  as  just over one third of the food you eat. These may  include potatoes, bread, rice, pasta and  other cereals etc.
Select only  wholegrain varieties (or eat potatoes with their skins on) they contain more fibre, and it help you to  feel full for longer.
Most of people  have been suggested to eat more starchy foods: Try  to include at least one of  starchy food with each main meal.. they contain only  fewer than half the calories of fat.
Keep an eye on the fats that  you can add when you are cooking or serving these types of foods because that’s what has  increasing the calorie content, for example oil on chips, butter on bread and creamy sauces on pasta.
Eat lots of fruit and veg
 The recommended diet that we will eat at least five portions of variety of fruits and veg every day. It is very easier than it sounds.
Why did  not  have a chop a banana over for  your breakfast cereal, or Have your usual mid-morning snack for a piece of fresh fruit?
Unsweetened  of 100% fruit juice, vegetable juice and smoothies that you  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. 
Eat more fish – including a portion of oily fish
Fish is a good source of protein content  and also  contains many vitamins and minerals too. All must be suggested  that  to eat at least two portions of fishes in  a week, including that  at least half of the portion of oily fish. An oily fish containing of  omega-3 fats, which may help to prevent heart disease. 
Oily fish include:
  • salmon
  • mackerel
  • trout
  • herring
  • fresh tuna
  • sardines
  • pilchards.
Non-oily fish include:
  • haddock
  • plaice
  • coley
  • cod
  • canned tuna
  • skate
  • hake
If you will eat regularly a lot of fish, try to choose as a variety as possible.
You can select from fresh, frozen and canned: but remember that canned and smoked fish can be high in salt.
Cut down on saturated fat and sugar
Saturated fat in our diet
We must  all need some fat in our diet, but it is very  important to pay attention to the amount and type of fat we’re eating. There are mainly  two types of fat: One is  saturated and  the other is unsaturated. By having too much saturated fat that will increase the amount of cholesterol in the blood, which increases the risk of developing heart disease.
The average man should have not more than 30g saturated fat a day. The average woman should have not more than 20g saturated fat a day, and children should have less than the adults.
Saturated fat is usually found in many foods, such as:
  • hard cheese
  • cakes
  • biscuits
  • sausages
  • cream
  • butter
  • lard
  • pies.
Try to cut down on your saturated fat intake, and choose foods which  contain unsaturated fats instead, such as vegetable oils, oily fish and avocados etc.
Sugar in our diet
Regularly consuming foods and drinks hige in sugar increases from risk of obesity and tooth decay.
Sugary foods and drinks, including from other alcoholic drinks, are often high in energy (measured in kilojoules or calories), and if eaten too often, they can contribute the weight gain. They can also be cause tooth decay, especially if eaten between meals.
Many packaged foods and drinks may  contain surprisingly high amounts of free sugars. Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices.
Cut down on:
  • sugary fizzy drinks
  • alcoholic drinks
  • sugary breakfast cereals
  • cakes
  • biscuits
  • pastries
These foods contain added sugars: this is one of  the kind of sugar we can be cutting down on, rather than sugars that will found in things such as fruit and milk.
Food labels can help: use them to check how much sugar foods  may contain. Having  more than 22.5g of total sugars per 100g means that the food is very rich in sugar, while consist of 5g of total sugars or less per 100g means that the food is low in sugar.
Eat less salt – no more than 6g a day for adults
Eating of too much salt will increase your blood pressure. People with having  high blood pressure are most  likely to develop heart disease or have a stroke.
Even if you don’t add little amount of salt  to your food, you  will eat too much. About three-quarters of the salt we  can eat the food in away  we buy, such as breakfast cereals, soups, breads and sauces and other things.
Use all the  food labels that will help you  to cut down. More than 1.5g of salt per 100g means the food is too high in salt. Adults and children have  over 11 should eat not more than 6g of salt (about a teaspoonful) a day. Younger children should have even less.
Get active and be a healthy weight
Eating a healthy food, and balanced diet  that plays an essential role in maintaining a healthy weight, which is an essential part of overall good health.
Being an  overweight or having  obese that leads to health conditions such as type 2 diabetes, certain cancers, heart disease and heart stroke. Being underweight that can also affect your health.
Check whether you are  a healthy weight by using an instrument called Healthy Weight Calculator.
Most  of the adults need to loose weight, and they  need to eat minimum required calories to do this. If you are  trying to lose weight, You must need to eat less and be more active. Eating a healthy, balanced diet will help: sugest to cut down on foods that are high in saturated fat and sugar, and eat plenty of fruit and  then vegetables.
Don’t forget that alcohol is also highly rich  in calories, so cutting down that  can help you to control the weight. 
Physical activity can help you to maintain a proper weight loss or be a healthy weight. Being active doesn’t have to mean by staying  hours at the gym: you can also  find ways to get  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. For more ideas, see  Get active your way.
After getting active, remember that not to reward yourself with a treat that is high in energy.
If you’re underweight, see our page on Under weight Adults.  If you are  worried about your weight, ask your GP or a dietitian for advice.
Don’t get thirsty
We all requested to drink plenty of fluids to stop us getting dehydrated – the government recommended to take  6-8 glasses every day. 
In addition to this   the fluid which  we get from the food we eat. All non-alcoholic drinks count, but water and lower-fat milk are healthier choices. 
Make sure in avoiding  sugary soft and fizzy drinks that are high in added sugars and calories, and are also bad for teeth. 
. The total combined of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day – which is a small glass.
Suppose when the weather is warm, or when we get active, we may need more fluids.
Don’t skip breakfast
Some people may left  breakfast because they think that  it will help them in losing weight. In fact, research  had shows that people who regularly eat breakfast are less likely to be overweight.
Breakfast has shown to have all positive effects on children’s mental performance and increase their concentration on throughout the morning.
A Healthy Breakfast is an essential part of a balanced diet, and also  provides some of the vitamins and minerals  that we need for our  good health.
A Wholegrain Lower-Sugar Ceral  with fruit sliced over the top is a tasty and nutritious breakfast.
More information
•           To help in getting  the right balance of the five main food groups, take a look at the Eatwell guide.  Learn how to get  a Balanced diet, and then read about the energy present  in food in our page on understanding calories.
•           Doanload losing weight: Getting started, with in  a 12-weeks weight loss guide that will  combines in giving an  advice on healthier eating and physical activity.


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