8 Healthy Eating Tips

1. Choose starchy foods such as bread, potatoes, pasta, rice, noodles

Choose whole grains and potatoes with the skin which may have more fiber, vitamins and minerals. Remember starchy foods contain less than half the calories of fat per gram

2. Eat lots of fruits and vegetables

Choosing a variety of fruits and vegetables because they contain different combinations of vitamins and minerals. Fresh, frozen, canned and 100% fruit juice all count! Try grating vegetables like carrots and red pepper in a bolognaise or adding lots of vegetables to homemade tomato sauce and mix.

3. Eat more fish - aim for at least two servings per week and one of these should be oily.

Remember that one serving of fish is about 140g cooked weight. Oily fish is one of the only natural food sources of vitamin D, which is important for bone health.
Oily fish include salmon, fresh tuna, sardines, mackerel and trout. Choose from fresh, frozen, smoked and canned, but remember that smoked fish containing salt, and a tin can, so the labels and choose low-salt varieties.

4. Reduce saturated fat and sugar

Although we need some fat in our diet (to provide essential fatty acids and helps the absorption of fat-soluble vitamins A, D, E and K), too much fat can lead to weight gain, such as fat provides 9 calories per gram, more than twice folding of carbohydrates and protein.

Replacing saturated fat than butter, lard, pastries, cream cakes and cheese (which can increase your blood cholesterol levels) with unsaturated fats found in vegetable oils, nuts, seeds, oily fish and avocados.

Too much sugar, especially between meals can increase the risk of tooth decay and will add extra calories so limit your sugar intake! If you get a craving sweet try having fruit instead, helping you to reach your 5-a-day!

5. Eat less salt, adults should eat no more than 6 grams per day and children should have even less

High salt intake is associated with an increased risk of developing high blood pressure puts you at greater risk of stroke or heart disease.
Most of our salt intake comes from processed foods rather than salt added during cooking or at the table, so always check food labels for salt content! When comparing the food, the high salt content of more than 1.5g salt per 100g (or 0.6g sodium). Low 0.3g salt or less per 100g (or 0.1g sodium). Try using additional herbs, spices, citrus juice (lemon and lime), mustard or vinegar for food flavor so you can use less salt in your recipe.

6. Get active and be a healthy weight!

The government recommends 150 minutes of moderate intensity or 75 minutes of vigorous intensity physical activity for adults 19-64 years old and muscle strength training at least two days per week.

How many? moderate intensity activities include cycling or brisk walking. high-intensity activity or strong, including swimming and walking. Muscle-strengthening activities including weight lifting, exercise with weights or carrying heavy boxes or groceries.

Do you know….? More than 60% of adults in the UK are overweight or obese increases the risk of developing type 2 diabetes, heart disease and some cancers. Physical activity can reduce the risk of type 2 diabetes, heart disease and stroke and help maintain a healthy weight.

7. Do not thirsty

Aim for 8-10 glasses of fluid per day. Water is the best choice for you hydrated without adding extra calories to your daily intake.Most types of count drink including water, tea, coffee, soft drinks, milk, fruit juices and smoothies, but try to avoid extra sugar in your drinks as this may increase the risk of tooth decay.

Alcohol does not count because it makes you urinate more often and contribute to dehydration rather than hydration!

8. Do not skip breakfast

A healthy breakfast can provide fiber, calories, vitamins and minerals are essential for health. Choose whole-grain cereal, porridge or whole wheat toast with fruit for a healthy start to the day.

8 Healthy Eating Tips