Here are 8 simple tips to help you make healthier eating choices.
The foundation of a healthy diet is to consume the right amount of calories based on your activity level, balancing the energy you take in with the energy you use. Eating more than your body needs can lead to weight gain, while eating too little can cause weight loss. It’s also important to eat a variety of foods to ensure you get all the nutrients your body needs.
For adults, it’s generally recommended that men consume about 2,500 calories daily and women about 2,000. Many adults in the UK are consuming more calories than necessary and should consider eating less.
1. Focus on High-Fiber Starches
Aim for starchy carbohydrates—like potatoes, bread, rice, and pasta—to make up just over a third of your meals. Choose wholegrain or higher-fiber options, as they help you feel fuller for longer. Remember to keep an eye on added fats, like butter or oil, which can increase calorie content.
2. Eat Plenty of Fruits and Vegetables
Try to include at least 5 portions of a variety of fruits and vegetables each day. These can be fresh, frozen, canned, dried, or juiced. Simple ways to reach your goal include adding a banana to your cereal or swapping snacks for fruit. A portion is typically 80g, and a small glass (150ml) of juice counts as one, but limit it to one glass a day due to sugar content.
3. Increase Your Fish Intake
Aim for at least 2 portions of fish each week, with at least one being oily fish like salmon or mackerel, which are high in beneficial omega-3 fats. You can choose from fresh, frozen, or canned options, but be mindful of the salt content in canned and smoked fish.
4. Reduce Saturated Fat and Sugar
While you need some fat, pay attention to the type and amount. Limit saturated fat intake to no more than 30g per day for men and 20g for women. Choose unsaturated fats instead, like those found in olive oil or avocados. Be cautious with sugary foods and drinks, as they can contribute to weight gain and tooth decay. Look at food labels to help monitor your sugar intake.
5. Limit Salt to No More Than 6g a Day
Too much salt can raise blood pressure, increasing the risk of heart disease. Much of the salt we consume is already in processed foods, so read labels carefully. Aim for no more than 6g of salt per day for adults and even less for children.
6. Stay Active and Maintain a Healthy Weight
Regular exercise is crucial for reducing the risk of serious health issues. If you need to lose weight, focus on eating fewer calories and being more active. A balanced diet can help you achieve and maintain a healthy weight.
7. Stay Hydrated
Drink plenty of fluids to avoid dehydration—about 6 to 8 glasses a day is recommended. Water, lower-fat milk, and lower-sugar drinks are healthier options. Limit sugary soft drinks, which are high in calories.
8. Don’t Skip Breakfast
Skipping breakfast can be a mistake. A healthy breakfast, rich in fiber and low in fat and sugar, can be part of a balanced diet and help you get essential nutrients. A wholegrain cereal with semi-skimmed milk and some fruit is a great option.
By following these tips, you can build a healthier eating routine that supports your overall well-being.
