HEALTHY DIET

Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best. It can be simple, too, Just follow these eight tips to get started

The two keys to a healthy diet are:

*Eat the right number 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 too little you’ll lose weight. The average man needs around 2,500 calories a  day. The average woman needs 2,000 calories. Most adults are eating mare calories than they need, and should eat fewer calories.

*Eat a wide range of food to ensure that you’re getting a balanced diet and that your body is receiving all the nutrients it needs.

Get started

The eat well plate

*To help you get the right balance of the five main food groups, take a look at the eat well plate carbohydrate, protein, fat, minerals vitamins.  

*To maintain a healthy diet, the eat well of what you eat should come from each food group These practical tips cover the basics of healthy eating, and can help you make healthier choices:

1.Base your meals on starchy foods

Starchy foods include potatoes, cereals, pasta, rice and bead. Choose wholegrain varieties when you can: they contain more fiber, and can make you feel full for longer. Starchy foods should make up around one third of the foods you eat.

2. Eat lots of fruit and veg

It’s recommended that we eat at least five portions of different types of fruit and veg a day. It’s easier than it sounds.  A glass of 100% unsweetened fruit juice can count as one portion, and vegetables cooked into dishes also count. Why not chop a banana over your usual mid-morning snack for some dried fruit?

3. Eat more fish

Fish is a good source of protein and contains many vitamins and minerals. Aim for at least two portions a week, including at least portions a week, including at least one portion of oily fish. Oily fish is high in omega-3 fats which may help to prevent Heart disease. You can choose from fresh, frozen and canned; but remember that canned and smoked fish can be high in salt. Oily fish include salmon, mackerel, tout, herring, fresh tuna, sardines and pilchards, Non – oily fish include haddock, plaice, coley, cod, tinned tuna, Anyone who regularly eats a lot of fish should try to choose as wide a variety as possible.

4. Cut down on saturated fat and sugar

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 increase your risk of developing heart disease, Saturated fat is found in many foods, such as hard cheese, butter, lard and pies. Try to cut down, and choose foods that contain unsaturated rather than saturated fats, such as vegetable oils, oily fish and avocados. For a healthier choice, use a just a small amount of vegetable oil or reduced fat spread instead of reduced fat spread instead of butter, lard or ghee. When you’re having meat, choose lean cuts and cut off visible fat. Sugary foods and drinks, including alcoholic drinks, are often high in calories, and could contribute to weight gain. They can also cause tooth decay, especially if eaten ,  between meals. Cut down on surgery fizzy drinks, alcoholic drinks, cakes, biscuits and  pastries, which contain added sugars,  this is the kind of sugar we should be cutting don on rather than sugars that are found naturally in foods such as fruit and milk. Food labels can help: use them to check how much sugar foods contain. More than 15g of sugar per 100g means that the food is high in sugar.

5. Eat less salt

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 an sauces. Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to stroke. 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 a day. Younger children should have even less.

6. Get active and be a healthy weight

Eating a healthy, balanced diet plays an important part in maintaining a healthy weight, which is an important part in maintaining a healthy weight, which is an important part of overall good health. Being overweight or obese can led to health conditions such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health. Check whether you’re a healthy weight by using our Healthy weight calculator. Most adults need to lose weight, and need to eat fewer calories in order 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 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 weight. I you’re worried about your weight, ask your GP or a dietitian for advice.
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 why home form work, and walking. Being physically strive may help reduce the risk of heat disease, stroke and type 2 diabetes. After getting active, remember not to reward yourself with a treat that is high in calories. If with a treat hungry after activity choose foods or drinks that are lower in calories but still filling

7. Don’t get thirsty

We need to drink about 1.2  litters of fluid every day to stop us getting dehydrated. This is in addition to the fluid we get from the food we eat. All  non – alcoholic drinks count, but water , milk and fruit juices are the most healthy. Try to avoid sugar soft and fizzy drinks that are high in calories and bad for teeth. When the weather is arm, or when we get active, we may need more.

8.  Don’t skip breakfast

Some people skip breakfast because they think it will help them lose weight. In fact, research shows that eating breakfast is an important breakfast can  help people control their weight. A healthy breakfast is a balanced diet, and provides some of the vitamins and minerals we need for good health. Whole meal cereal, with fruit sliced over the top in  a tasty and nutritious breakfast.