Some Tips For Healthy Eating, Hello everyone, we hope you had a great Christmas break with friends and families. Although we know this year there were restrictions to how many households could meet over the festive period but certainly that did not stop us from having lots of food to eat and drink. Today, we have some useful tips on how to eat healthily to keep well as we prepare to go into the new year. Healthy eating and exercise would help improve our physical and mental health. However, our focus today is primarily on healthy eating.
What is the recommended daily calorie intake?
It’s recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules). Most adults in the UK are eating more calories than they need and should eat fewer calories.
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.
Eating a wide range of foods ensures you’re getting a balanced diet and your body is receiving all the nutrients it needs.
Here are some tips to help you;
High Fibre Diet
Foods rich in high fibre content such as potato, bread pasta, rice, cereals should make up about a third of the food you eat. Choose higher fibre or wholegrain varieties, such as whole wheat pasta, brown rice or potatoes with their skins on. Try to include at least one starchy food with each main meal. The misconception that starchy foods are fattening is not entirely true because gram for gram the carbohydrate they contain provides fewer than half the calories of fat.
Fruits and Vegetables
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 150ml glass of fruit juice, vegetable juice or smoothie also counts as one portion, but limit the amount you have to no more than one glass a day as these drinks are sugary and can damage your teeth.
Eat Fish including Oily Fish
Fish is a good source of protein and contains many vitamins and minerals. Oily fish are high in omega-3 fats, which may help prevent heart disease and we recommend that you aim to eat two portions of fish a week with at least one portion of oily fish.
Non-oily fish include:
Oily fish include:
Reduce Saturated Fat and Sugars
- Saturated fat
You need some fat in your diet, but it’s important to pay attention to the amount and type of fat you’re eating.
There are 2 main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.
On average, men should have no more than 30g of saturated fat a day. On average, women should have no more than 20g of saturated fat a day.
Children under the age of 11 should have less saturated fat than adults, but a low-fat diet is not suitable for children under 5.
Saturated fat is found in many foods, such as:
- fatty cuts of meat
- hard cheese
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.
All types of fat are high in energy, so they should only be eaten in small amounts.
Sugary foods and drinks are often high in energy (measured in kilojoules or calories), and if consumed too often can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.
Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices and smoothies.
This is the type of sugar you should be cutting down on, rather than the sugar found in fruit and milk.
Many packaged foods and drinks contain surprisingly high amounts of free sugars.
Free sugars are found in many foods, such as:
- sugary fizzy drinks
- sugary breakfast cereals
- pastries and puddings
- sweets and chocolate
- alcoholic drinks
Food labels can help. Use them to check how much sugar foods contain.
More than 22.5g of total sugars per 100g means the food is high in sugar, while 5g of total sugars or less per 100g means the food is low in sugar.
Eat Less Salt
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.Adults and children aged 11 and over should eat no more than 6g of salt (about a teaspoonful) a day. Younger children should have even less.
Drink Plenty of Water
You need to drink plenty of fluids to stop you getting dehydrated. The government recommends drinking 6 to 8 glasses every day. This is in addition to the fluid you get from the food you eat.
All non-alcoholic drinks count, but water, lower fat milk and lower sugar drinks, including tea and coffee, are healthier choices.
Try to avoid sugary soft and fizzy drinks, as they’re high in calories. They’re also bad for your teeth.
Even unsweetened fruit juice and smoothies are high in free sugar.
Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day, which is a small glass.