5 Tips For Healthy Eating

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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.

1. Cut down on saturated fat and sugar

  • 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.

2. Eat less salt: not more than 5g 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.

3. Do not skip breakfast

  • Some people skip breakfast because they think it’ll help them lose weight.
  • But a healthy breakfast high in fiber 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.

4. 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.
  • 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.

5. 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.
  • 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.

Read Full Article: https://www.nhs.uk/live-well/eat-well/eight-tips-for-healthy-eating/


Author: Devika

Devika, M.Sc, NET Qualified is passionate about helping people discover the power of nourishing real food. She specializes in weight management, therapeutic nutrition, food allergies and intolerances, inflammatory diseases, gut health, and functional nutrition. Her approach blends a conventional health care and nutrition background with natural and science-based therapies.

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