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:
- fresh tuna
Non-oily fish include:
- canned tuna
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
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
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.
• 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.