Healthy eating

Eating a healthy, balanced diet is an important part of staying healthy and feeling your best. It doesn’t have to be difficult either, as these tips from the NHS suggest:

 

Calorie control

 

 

Eat the right amount of calories for how active you are, so that you balance the energy you take in with the energy you use. In general, if you eat or drink too much, you’ll put on weight. If you eat and drink too little, you’ll lose weight.

 

 

Balanced meals

 

 

It’s important to eat a balanced diet.

 

 

Starchy foods should make up around one third of the foods you eat. Starchy foods include potatoes, cereals, pasta, rice and bread.

 

 

It’s recommended that we eat at least five portions of different types of fruit and veg a day.

 

 

Watch out for 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.

 

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

 

 

Sugary foods and drinks, including alcoholic drinks, are often high in calories. They can also cause tooth decay, especially if eaten between meals.

 

Cut down on sugary fizzy drinks, alcoholic drinks, sugary breakfast cereals, cakes, biscuits and pastries, which contain added sugars: this is the kind of sugar we should be cutting down on, rather than sugars that are found in things such as fruit and milk.

 

 

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. Eating

 

too much salt can raise your blood pressure, which can lead to an increased risk of heart disease or stroke.

 

Don't get thirsty

 

We need to drink about 1.6 to 2 litres 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 and lower-fat milk are healthier choices.

 

 

Don’t skip breakfast 
Some people skip breakfast because they think it will help them lose weight. In fact, research shows that eating breakfast can help people control their weight. A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health.

 

 

Read the labels
Food labels can help: use them to check how much fat, sugar and salt foods contain.

 

 

Eatwell 

To help you get the right balance of the four main food groups, take a look at the eatwell plate. To maintain a healthy diet, the eatwell plate shows you how much of what you eat should come from each food group.

Losing Weight

 

 

Download Losing weight: Getting started, a 12-week weight loss guide that combines advice on healthier eating and physical activity.