Healthy Eating Tips

These practical tips provided by www.NHS.uk/Livewell  website, cover the basics of healthy eating, and can help you make healthier choices:

• Eat the right number of calories for how active you are, so that you balance the energy you consume with the energy you use. The average man needs around 2,500 calories a day. The average woman needs 2,000 calories. Most adults are eating more calories than they need, and should eat fewer calories.
• Eat a wide range of foods to ensure that you’re getting a balanced diet and that your body is receiving all the nutrients it needs.
• Drink plenty of water
  We need to drink about 1.2 litres of fluid every day to stop us getting dehydrated.
• Have your breakfast
  A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health. Wholemeal cereal, with fruit sliced over the top is a tasty and nutritious breakfast.

• Eat more fish
  Fish is a good source of protein and contains many vitamins and minerals. Aim for at least two portions a week, including at least one portion of oily fish. Oily fish is high in omega-3 fats, which may help to prevent heart disease.
• Eat 5 a day of fruit and veg
  It’s recommended that we eat at least five portions of different types of fruit and veg a day. It’s easier than it sounds. A glass of 100% unsweetened fruit juice can count as one portion, and vegetables cooked into dishes also count.
• Cut down on saturated fat and sugar
  Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease. Saturated fat is found in many foods, such as hard cheese, cakes, biscuits, sausages, cream, butter, lard and pies.Choose foods that contain unsaturated rather than saturated fats, such as vegetable oils, oily fish and avocados. For a healthier choice, use a just a small amount of vegetable oil or reduced fat spread instead of butter. When you're having meat, choose lean cuts and cut off any visible fat.
• Eat less saltEven 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. More than 1.5g of salt per 100g means the food is high in salt. Adults and children over 11 should eat no more than 6g of salt a day. Use food labels to help you cut down.
• Get active and be a healthy weightEating a healthy, balanced diet plays an important part in maintaining a healthy weight, which is an important part of overall good health. Physical activity can help you to maintain weight loss or be a healthy weight. Being active doesn’t have 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. For more ideas, see Get active your way. After getting active, remember not to reward yourself with a treat that is high in calories. If you feel hungry after activity choose foods or drinks that are lower in calories but still filling.