Health tips
Eight tips for healthy eating
These eight practical tips cover the basics of healthy eating, and can help you make healthier choices.
Base your meals on starchy carbohydrates
Eat lots of fruit and veg Eat more fish – including a portion of oily fishCut down on saturated fat and sugar
Eat less salt – no more than 6g a day for adults
Get active and be a healthy weightDon't get thirstyDon't skip breakfast
The key to a healthy diet is to:
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.
Most of us should eat more starchy foods: try to include at least one starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.
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.
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.
Oily fish include:
You can choose from fresh, frozen and canned: but remember that canned and smoked fish can be high in salt.
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. There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.
The average man should have no more than 30g saturated fat a day. The average woman should have no more than 20g saturated fat a day, and children should have less than adults.
Saturated fat is found in many foods, such as:
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Base your meals on starchy carbohydrates
Eat lots of fruit and veg Eat more fish – including a portion of oily fishCut down on saturated fat and sugar
Eat less salt – no more than 6g a day for adults
Get active and be a healthy weightDon't get thirstyDon't skip breakfast
- Eat the right amount of calories for how active you are, so that you balance the energy you consume with the energy you use. If you eat or drink too much, you'll put on weight. If you eat and drink too little, you'll lose weight.
- Eat a wide range of foods to ensure that you're getting a balanced diet and that your body is receiving all the nutrients it needs.
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.
Most of us should eat more starchy foods: try to include at least one starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.
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?
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.
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.Oily fish include:
- salmon
- mackerel
- trout
- herring
- fresh tuna
- sardines
- pilchards.
- haddock
- plaice
- coley
- cod
- canned tuna
- skate
- hake
You can choose 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 dietWe all need some fat in our diet, but it's important to pay attention to the amount and type of fat we're eating. There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.
The average man should have no more than 30g saturated fat a day. The average woman should have no more than 20g saturated fat a day, and children should have less than adults.
Saturated fat is found in many foods, such as:
- hard cheese
- cakes
- biscuits
- sausages
- cream
- butter
- lard
- pies.
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