These eight practical tips will help you make better diet choices.
A healthy diet requires eating enough calories to match your activity level. This will allow you to balance the amount of energy you use with what you consume.
You will gain weight if you consume more calories than you need. The energy that you don’t use is stored in fat. You will lose weight if you don’t eat or drink enough.
Eat a variety of foods so that you get a balanced diet. Your body will also receive all the nutrients needed.
Men should consume around 2,500 kilojoules (10,500 calories) per day. Women should consume approximately 2,000 calories per day (8,400 Kilojoules).
Most adults in the UK consume more calories than necessary and should reduce their intake.
Focus on starchy carbs with more fiber
Starchy Carbohydrates should only make up a little more than a third (or less) of your food intake. These include cereals, potatoes, rice, and bread.
Choose whole-grain or high-fiber products, such as brown rice, wholewheat spaghetti, or potatoes that still have skins.
These carbohydrates are richer in fiber than refined white starchy carbohydrates, and they can make you feel more satisfied for longer.
Include at least one starchy food in each meal. Starchy foods may seem fattening to some people, but they contain less than half of the calories as fat.
When you cook or serve these foods, be aware of the fat you use. For example, butter, oil, and cream sauces are all high in calories.
Fruit and vegetables are good for you
It would be best if you aimed to eat five portions of fruits and vegetables every day. You can eat them fresh, frozen, or canned.
It’s easier than you think to get your 5-A-Day. Why not add a banana to your cereal for breakfast, or replace your mid-morning snack with fresh fruit?
80g is the portion size of fruit or vegetables, whether they are fresh, canned, or in a frozen state. 30g is the portion size of dried fruits (which you should only eat at mealtimes).
The 150ml juice from fruit, vegetables, or smoothies is one portion. However, limit your intake to 1 glass per day, as these drinks contain Sugar and can cause damage to teeth.
Eat more oily fish and other types of fish
Fish is an excellent protein source, containing many minerals and vitamins.
Eat at least two portions of fish per week, with at least one part being oily.
Omega-3 fats found in oily fish may help to prevent heart disease.
Fresh, frozen, and canned fish are all available. However, canned and smoked seafood can contain a lot of salt.
There are limits to certain types of fish that should be consumed.
Saturated fat
It’s essential to include fat in your diet. However, you should pay attention to how much and what type of fat you consume.
Unsaturated and saturated fats are the two main types. Saturated fats can raise the level of cholesterol in your blood and increase your risk for heart disease.
Men should not consume more than 30g of saturated fat per day. Women should not consume more than 20g of saturated fat per day.
Children under 11 years of age should consume less saturated fats than adults. However, low-fat food is not recommended for children younger than 5.
Choose foods with unsaturated fats, such as avocados, oily salmon, vegetable oils, and spreads.
Use a slight vegetable or olive oil or spread with reduced fat instead of butter, lard, or ghee.
Choose lean cuts of meat and trim off visible fat.
Fats are all high in energy and should be consumed in small quantities.
Sugar
Consuming foods and beverages high in Sugar can increase your risk for Obesity and Tooth decay.
Sugary drinks and foods are high in calories (measured as kilojoules). If consumed in excess, they can lead to weight gain. Sugary foods and beverages can cause tooth decay if consumed between meals.
Sugars added to food or beverages, or sugars found in honey, syrups, unsweetened juices, and smoothies, are considered free sugars.
You should reduce the amount of Sugar in your diet, not the Sugar found in milk and fruit.
Many packaged food and beverages contain surprising amounts of Sugar.
Food labels can help. You can use them to find out how much Sugar is in foods.
If the total sugar content of the food exceeds 22.5g per 100g, the food has a high sugar content. Foods with less than 5g per 100g are low Sugar.
Eat less salt. No more than 6g per day for adults
Salt can increase blood pressure. High Blood Pressure is associated with a higher risk of heart disease and stroke.
You may consume too much salt even if you don’t add it to your food.
When you buy food, you’ll likely find that about three-quarters is salty. This includes breakfast cereals and soups, loaves of bread, sauces, and even pieces of bread.
You can reduce your salt intake by reading the food labels. Foods with more than 1.5g salt per 100g are high in sodium.
Children and adults over 11 should consume no more than 6g (about one teaspoon) of salt daily. Children under the age of 11 should consume even less.
Be active and maintain a healthy body weight
Regular exercise and a healthy diet can help you reduce your risk for severe health conditions. Your overall health and well-being are also affected by this.
Learn more about guidelines for physical activity in adults.
Obesity and being overweight can cause health problems such as type 2 diabetes, cancer, stroke, and heart disease. Being underweight can also harm your health.
The majority of adults will lose weight by consuming fewer calories.
Eat less and get more exercise if you want to lose weight. A healthy, balanced diet can help you maintain your weight.
Use the healthy weight calculator to determine if you are a healthy weight.
Lose Weight with the NHS Weight Loss Plan. This 12-week guide combines healthy eating advice and physical activity.
If you’re underweight, see underweight adults. Ask your GP for advice if you are worried about your weight.
