8 tips for healthy eating
Post Date: December 15, 2021

These 8 practical tips cover the basics of healthy eating and can help you make healthier choices.

The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use.

If you eat or drink more than your body needs, you’ll put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you’ll lose weight.

You should also eat a wide range of foods to make sure you’re getting a balanced diet and your body is receiving all the nutrients it needs.

It’s recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules).

Most adults eating more calories than they need and should eat fewer calories.


1. Base your meals on higher fibre starchy carbohydrates

Starchy carbohydrates should make up just over a third of the food you eat. They include potatoes, bread, rice, pasta and cereals.

Choose higher fibre or wholegrain varieties, such as wholewheat pasta, brown rice or potatoes with their skins on.

They contain more fibre than white or refined starchy carbohydrates and can help you feel full for longer.

Try to include at least 1 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.

2. Eat lots of fruit and veg

It’s recommended that you eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried or juiced.

Getting your 5 A Day is 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?

A portion of fresh, canned or frozen fruit and vegetables is 80g. A portion of dried fruit (which should be kept to mealtimes) is 30g.

A 150ml glass of fruit juice, vegetable juice or smoothie also counts as 1 portion, but limit the amount you have to no more than 1 glass a day as these drinks are sugary and can damage your teeth.

3. 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 2 portions of fish a week, including at least 1 portion of oily fish.

Oily fish are high in omega-3 fats, which may help prevent heart disease.

Oily fish include:

  • salmon
  • trout
  • herring
  • sardines
  • pilchards
  • mackerel


Non-oily fish include:

  • haddock
  • plaice
  • coley
  • cod
  • tuna
  • skate
  • hake


You can choose from fresh, frozen and canned, but remember that canned and smoked fish can be high in salt.

Most people should be eating more fish, but there are recommended limits for some types of fish.


4. Cut down on saturated fat and sugar

Saturated fat

You need some fat in your diet, but it’s important to pay attention to the amount and type of fat you’re eating.

There are 2 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.

On average, men should have no more than 30g of saturated fat a day. On average, women should have no more than 20g of saturated fat a day.

Children under the age of 11 should have less saturated fat than adults, but a low-fat diet is not suitable for children under 5.

Saturated fat is found in many foods, such as:

  • fatty cuts of meat
  • sausages
  • butter
  • hard cheese
  • cream
  • cakes
  • biscuits
  • lard
  • pies

Try to cut down on your saturated fat intake and choose foods that contain unsaturated fats instead, such as vegetable oils and spreads, oily fish and avocados.

For a healthier choice, use a small amount of vegetable or olive oil, or reduced-fat spread instead of butter, lard or ghee.

When you’re having meat, choose lean cuts and cut off any visible fat.

All types of fat are high in energy, so they should only be eaten in small amounts.

Sugar

Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay.

Sugary foods and drinks are often high in energy (measured in kilojoules or calories), and if consumed too often can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.

Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices and smoothies.

This is the type of sugar you should be cutting down on, rather than the sugar found in fruit and milk.

Many packaged foods and drinks contain surprisingly high amounts of free sugars.

Free sugars are found in many foods, such as:

  • sugary fizzy drinks
  • sugary breakfast cereals
  • cakes
  • biscuits
  • pastries and puddings
  • sweets and chocolate
  • alcoholic drinks

Food labels can help. Use them to check how much sugar foods contain.

More than 22.5g of total sugars per 100g means the food is high in sugar, while 5g of total sugars or less per 100g means the food is low in sugar.

5. Eat less salt: no more than 6g a day for adults

Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.

Even if you do not add salt to your food, you may still be eating too much.

About three-quarters of the salt you eat is already in the food when you buy it, such as breakfast cereals, soups, breads and sauces.

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 aged 11 and over should eat no more than 6g of salt (about a teaspoonful) a day. Younger children should have even less.


6. Get active and be a healthy weight

As well as eating healthily, regular exercise may help reduce your risk of getting serious health conditions. It’s also important for your overall health and wellbeing.

Being overweight or obese can lead to health conditions, such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health.

Most adults need to lose weight by eating fewer calories.

If you’re trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet can help you maintain a healthy weight.

7. Do not get thirsty

You need to drink plenty of fluids to stop you getting dehydrated. The government recommends drinking 6 to 8 glasses every day. This is in addition to the fluid you get from the food you eat.

All non-alcoholic drinks count, but water, lower fat milk and lower sugar drinks, including tea and coffee, are healthier choices.

Try to avoid sugary soft and fizzy drinks, as they’re high in calories. They’re also bad for your teeth.

Even unsweetened fruit juice and smoothies are high in free sugar.

Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day, which is a small glass.

Remember to drink more fluids during hot weather or while exercising.


8. Do not skip breakfast

Some people skip breakfast because they think it’ll help them lose weight.

But a healthy breakfast high in fibre and low in fat, sugar and salt can form part of a balanced diet, and can help you get the nutrients you need for good health.

A wholegrain lower sugar cereal with semi-skimmed milk and fruit sliced over the top is a tasty and healthier breakfast.

廣告


熱門專題

2022年虎年這四個生肖「犯太歲」!虎、猴、蛇、豬。讓專家教你化解厄運提升運勢

2022年虎年這四個生肖「犯太歲」!虎、猴、蛇、豬。讓專家教你化解厄運提升運勢

2022年一切會好轉嗎?別忘了2022的「犯太歲」危機喔!有道是「太歲當頭坐,無喜恐有禍」,過了農曆年之後迎接虎年,輪到哪些生肖犯太歲,又該如何化解呢?科技紫微網帶你一起來了解。 每年有幾個生肖「犯太歲」? 除了本命年生肖值太歲外,每年的沖太歲、刑太歲、破太歲、害太歲的生肖都屬於犯太歲。虎年共有四個生肖上榜: 2022犯太歲:生肖虎 本命年、值太歲 值太歲,是指自己的出生年生肖與流年所屬生肖相同。2022年為虎年,即屬虎的人值太歲。本命年犯太歲主不順,要做好變動的心理準備以及應變措施。...

原来男性也有更年期 愈老愈躁 有心无力

原来男性也有更年期 愈老愈躁 有心无力

男性过了30岁,睾丸产生的激素就会慢慢减少,同时其他问题也会接踵而来,包括很容易疲倦、感觉自己有勃起障碍、早泄等问题。过了50岁左右,这些症状会更加明显,就和女性更年期的症状很相似,所以一旦男性有前述症状,意味着即将步入更年期。 “男性到了30岁左右,身体的男性激素似乎就到了顶点,换句话说,当男性还在婴儿时期,他的荷尔蒙是一点一滴地增高,直到青春期,男性的睾丸就会制造雄性激素,但这个激素只会增加到30岁左右,过后,男性的荷尔蒙每一年都会下降1%。...

猪头皮——腮腺炎可透过空气传染

猪头皮——腮腺炎可透过空气传染

小孩走进病房时,只见他右脸颊下方肿了一大块,脸上写了个大大的红色“虎”字,还以圆圈圈了起来。这不就是传说中的“猪头皮”吗?猪瘟作祟,也只有虎爷能制伏它。这是祖先传下来的方法,据说华人有着祭拜虎爷的习惯,因为虎爷兇猛威武,可降妖除魔,是守护之神。“虎咬猪”之威力强大,因此家中小孩患上“猪头皮”时,将“虎”字画上,借由老虎将猪咬走,就可马上痊愈!...

【大年初一到初六】習俗活動 & 禁忌總整理

【大年初一到初六】習俗活動 & 禁忌總整理

為了迎接新的一年,忙著買春聯、料理年夜飯、擺設過年拜拜用的飯菜,一到過年期間,大人們總有各自負責的工作,看著長輩們準備有趣的春節活動,孩子們或許也好奇:「過年為什麼要拜拜、打掃?」彙整了初一到初五的各大過年習俗活動與禁忌,了解過年習俗的由來、意義。 為何要回家過年? 過年的意義與由來是什麼?...

如何使用网络赚钱?指导/教授其他人

如何使用网络赚钱?指导/教授其他人

技能兴趣?运用这一点,把您知道的东西教给别人。人们需要掌握知识和技能才能不断地进步或生活得更好,而他们也愿意为此支付费用。 您有多种方式可以赚取额外的收入。创建...

廣告


error: Content is protected !!
Shopping cart
There are no products in the cart!
Continue shopping
0
Wishlist 0
Open wishlist page Continue shopping