The key to a nutritious diet is to perform the following:
• Eat the right number of calories for how active you are, in order 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. The average man needs about 2,500 calories a day (10,500 kilojoules). The average woman needs 2,000 calories (8,400 kilojoules). The majority of adults are eating more calories than they require, and should eat fewer calories.
• Eat a large range of foods to ensure that you’re receiving a balanced diet and therefore your body is receiving all the nutrients it requires. Get rolling on the tips
These useful tips cover the basics of healthy eating, and can help you make healthier choices:
Base your meals on food made of starch
Starchy foods should constitute around one third of the foods you eat. Food made of starch include potatoes, cereals, pasta, rice and bread. Pick wholegrain varieties (or eat potatoes with their skins on) when you can: they include more fiber, and can make you feel full for longer.
Most of us should consume more starchy foods: try to include a minimum of one starchy food with every main meal. Some individuals think food made of starch are fattening, but gram for gram they contain less than 50 % the calories of fat. Find out more in Starchy foods.
Eat lots of fruit and veg
It’s suggested that we eat at least five portions of different types of fruit and veg a day. It’s simpler than it sounds. A glass of 100% unsweetened juice can count as one portion, and vegetables cooked into dishes also count. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for some dried fruit?
Fish is a good supply of protein and possesses many vitamins and minerals. Try to eat at least two portions a week, which includes at least one portion of oily fish. Oily fish has lots of omega-3 fats, which may assist to prevent heart problems. You can select from fresh, frozen and canned: but remember that canned and smoked fish can be loaded with salt.
Oily fish include mackerel, salmon, herring, trout, fresh tuna, pilchards and sardines . Fish without oil include plaice, haddock, cod, coley, skate, tinned tuna and hake. Anyone who regularly eats a lot of fish must try to choose as wide a range as possible.
Cut down on saturated fats and sugar
Everyone needs some fat in our diet. However it’s important to be aware of the amount and type of fat we’re eating. There's two main kinds of fat: saturated and unsaturated. Excessive saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing coronary disease.
For a healthier choice, use a just a small amount of vegetable oil or reduced-fat spread instead of butter, lard or ghee. When you are having meat, choose lean cuts and cut-off any visible fat. Learn more, and get tips on reducing, in Consume less saturated fat.Most of the people in great britan drink and eat excessive sugar. Sugary foods and drinks, including alcohol drinks, are sometimes high in energy (measured in kilojoules or calories), and could contribute to extra weight. They can also cause tooth decay, particularly if eaten between meals.Minimize sugary fizzy drinks, alcoholic drinks, desserts, cookies and pastries, that contain added sugars: this can be the kind of sugar you should be minimizing rather than sugars which are found naturally in foods such as fruit and milk.
Food labels can help: utilize them to test what amount sugar foods contain. More than 22.5g of sugar per 100g means that the food is high in sugar.
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 and sauces. Overeating salt can raise your blood pressure level. People who have blood pressure are more likely to develop heart disease or have a stroke.
Use food labels to help you decrease.
More than 1.5g of salt per 100g means the food is loaded with salt. Children and adults over 11 should eat no more than 6g of salt a day. Younger kids should have even less.
Get active and become a healthy weight
Consuming a healthy, balanced diet plays a crucial role in maintaining a healthy weight, that is a fundamental part of overall good health. Being obese or obese can lead to health conditions such as type 2 diabetes, certain cancers, heart problems and stroke. Being under a healthy weight could also affect your health. Check whether you’re a healthy weight by using our Healthful weight calculator.
Most adults have to lose weight, and need to eat fewer calories in order to do this. If you're attempting to lose weight, aim to consume less and be more active. Eating a healthy, balance diet may help: aim to minimize foods that are high in fat and sugar, and eat lots of fruits and vegetables.Keep in mind that alcohol is also high in calories, so cutting down can help you to control your weight. You'll find information and advice in Lose weight. If you’re underweight, see Underweight adults. If you're worried about unwanted weight, ask your GP or a dietitian for advice.
Physical activity can assist you to maintain weight-loss or be a healthy weight. Being active doesn’t need 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 way home from work, and walking. Being physically active may help reduce the risk of heart disease, stroke and type 2 diabetes..
After getting active, remember not to reward yourself with a treat that is high in energy. If you feel hungry after activity, choose foods or drinks that are lower in calories but still filling. Avoid getting thirsty
We need to drink about 1.2 litres of fluid each day to stop us getting dehydrated. This is in addition to the fluid we have from the food we eat. All non-alcoholic drinks count, but water, milk and fruit drinks are the most healthy. Stay away from sugary soft and fizzy drinks which are full of added sugars and can be high in calories and bad for teeth. When the temperature is warm, or whenever we get active, we might need more.
Don’t neglect breakfast every day.
Many people skip breakfast because they think it will help them lose weight. In fact, research shows that eating breakfast can help people regulate their weight. A wholesome breakfast is an essential part of a balance diet, and provides several of the vitamins and minerals we require for great health. Wholemeal cereal, with fresh fruit sliced over the top is a yummy and healthy breakfast.