These 8 practical tips cover the basics of healthy eating and help you make healthy choices.
The key to a healthy diet is to consume the right number of calories according to your activity level and to balance the energy expended with the energy expended.
If you eat or drink more than your body needs, you gain weight because unused energy is stored as fat. People who eat and drink too little lose weight.
You also need to eat a balanced diet and eat a variety of foods to make sure your body is getting all the nutrients it needs.
Men are recommended to consume 2,500 calories (10,500 kilojoules) per day. A woman should consume about 2,000 calories (8,400 kilojoules) per day.
Most adults in the UK consume more calories than they need and they should eat less.
1. Based on starchy foods rich in dietary fiber.
Starchy foods should make up at least a third of what you eat. These include potatoes, bread, rice, pasta and cereals.
Choose from varieties of fiber or whole grains, such as whole wheat pasta, brown rice or peeled potatoes.
They contain more fiber than white or refined starch, and help you feel longer.
Add at least one starch to each main meal. Some people believe that starchy foods cause excess weight, but 1 gram per gram of carbohydrates provides less than half the calories from fat.
Be careful with adding fat while cooking or serving these foods as they increase their caloric content. Examples are frying oil, bread butter and pasta cream sauce.
2. Eat lots of fruits and vegetables
It is recommended to eat a variety of fruits and vegetables at least 5 servings a day. It can be fresh, frozen, canned, dried or juicy.
Eating 5 servings a day is easier than it seems. How about slicing a banana on a cereal for breakfast or replacing the usual snack for breakfast with fresh fruit?
One serving of fresh, canned or frozen fruits and vegetables is 80 grams. The portion of dried fruit (which should be kept in the diet) is 30 g.
One glass of fruit, vegetables or juice per 150 ml is considered a serving, but do not limit the consumption of more than one glass a day, as these drinks are sweet and can damage teeth.
3. Eat more fish, including fatty.
You should eat at least 2 servings of fish and 1 serving of oily fish per week.
Oily fish is rich in omega-3 fatty acids, which can help prevent heart disease.
Fatty fish include:
the fish groans
Fat-free fish includes:
You can choose fresh, frozen and canned fish, but canned and smoked fish can be high in salt.
Most people should eat more fish, but there are recommended restrictions for certain types of fish.
Learn more about seafood
4. Cut saturated fat and sugar
Although you need fat in your diet, it is important to pay attention to the amount and type of fat you consume.
There are two main types of fats: saturated and unsaturated. Eating too much saturated fat raises blood cholesterol levels, which increases the risk of heart disease.
On average, women should not consume more than 20 grams of saturated fat per day.
Children under 11 should have less saturated fat than adults, but a low-fat diet is not suitable for children under
Saturated fats are found in many foods, including:
Cut back on saturated fats and choose foods that contain non-artificial fats, such as vegetable oils, spreads, oily fish, and avocados instead.
For a healthier option, use less vegetable oil, olive oil, or fat instead of butter, lard, or ghee.
If you have meat, choose lean meats and get rid of any visible fat.
All types of fats are high in energy, so they should only be eaten in small amounts.
Regular consumption of sugary foods and drinks increases the risk of obesity and tooth decay.
Delicious foods and drinks are often high in energy (measured in kilojoules or calories), and consumption can often contribute to weight gain. It can lead to tooth decay, especially between meals.
Sugar-free is sugar that is added to foods or drinks, or found naturally in honey, syrups, and unsweetened fruit juices and juices.
This type of sugar should be reduced, not the sugar content of fruits and milk.
Many packaged foods and drinks contain surprisingly large amounts of free sugar.
Sugar-free foods are found in many foods, including:
Sweet cereal for breakfast
Pastries and sweets
sweet and chocolate
Food labels can help. Use it to determine the sugar content of sugary foods.
More than 22.5g of total sugar per 100g means high sugar content and less than 5g of total sugar per 100g means low sugar content.
5. Reducing salt intake: no more than 6 grams per day for adults
Consuming too much salt can raise blood pressure. People with high blood pressure are more likely to have heart disease or stroke.
Even if you don’t add salt to your diet, you can overeat.
About three-quarters of the salt you eat is in your food when you buy it, such as: B- Breakfast cereals, soups, bread and sauces.
You can reduce this by using the brand of the product. More than 1.5 grams of salt per 100 grams means the food is salty.
Adults and children 11 years of age or older should consume no more than 6 grams (about 1 teaspoon) of salt per day.
Get tips on how to reduce salt in your diet.
6. Effective and healthy weight
In addition to eating a healthy diet, regular exercise can help reduce the risk of developing serious diseases.
Find out more about exercise and its benefits for adults.
Being overweight or obese can lead to diseases such as type 2 diabetes, certain types of cancer, heart disease and strokes. Losing weight can also affect your health.
Eating a healthy, balanced diet can help you maintain a healthy weight.
Make sure you are at a healthy weight with our healthy BMI weight calculator.
Start the NHS Weight Loss Plan, a 12-week weight loss guide that combines advice on healthy eating and physical activity.
If you are underweight, see Adults Who Are Underweight. If you are concerned about your weight, talk to your primary care doctor or dietitian.
7. Don’t feel thirsty
The government recommends drinking 6 to 8 glasses of water each day. It is added to the fluids you get from the food you eat.
All soft drinks are considered, but water, skimmed milk and low-sugar drinks, including tea and coffee, are healthy options.
Avoid sugar and soft drinks as they are high in calories. It is also dangerous for your teeth.
Fruit juices and unsweetened juices are also high in sugar.
The total volume of fruit juice drink, fruit juice and juices should not exceed 150 ml per day, which corresponds to a small glass.
Remember to drink more fluids in hot weather or while exercising