8 Tips For Healthy Eating 2017 - 2018

Discover eight tips that cover the basics of healthy eating and can help you make healthier choices.

The key to a healthy diet is to eat the right amount of calories for how active you are, so that you balance the energy you consume with the energy you use. If you eat or drink too much, you will put on weight. If you eat and drink too little, you will lose weight. Eat a wide range of foods to make sure you are getting a balanced diet and that your body is getting all the nutrients it needs. It is recommended that men have about 2,500 calories a day (10,500 kilojoules). Women should have about 2,000 calories a day (8,400 kilojoules). Most adults are eating more calories than they need and should eat fewer calories.

Base your carbohydrate meals with starch

Starchy carbohydrates should make up just over a third of the food you eat. They include potatoes, bread, rice, pasta and cereals. Choose whole grain varieties (or eat potatoes with their skins on) when you can: contain more fiber, and can help you feel full longer. Most of us should eat starch-rich foods: try to include at least one starch with each main meal. Some people think that starchy foods are getting fatter, but the gram per gram of the carbohydrates they contain provides less than half the calories from fat. Keep an eye on the fats you add when you are cooking or serving these types of foods because that is what increases the calorie content, for example oil in potato chips, butter on bread and creamy sauces in pasta.

Eat lots of fruit and vegetables

It is recommended that we eat at least five servings of a variety of fruits and vegetables every day. Is easier than it looks like. A glass of 150ml of 100% fruit juice without sugar or smoothie can count as a serving, and the vegetables cooked in dishes also count. Why not bite a banana over your cereal for breakfast, or change your typical mid-morning snack for a piece of fresh fruit?

Eat more fish - including a slice of oily fish

Fish is a good source of protein and contains many vitamins and minerals. Try to eat at least two servings of fish a week, including at least one serving of fatty fish. Oily fish contains omega-3 fats, which can help prevent heart disease. If you regularly eat a lot of fish, try to choose as wide a variety as possible. You can choose between fresh, frozen and canned: but remember that canned and smoked fish can be rich in salt.

Reduce saturated fat and sugar

We all need some fat in our diet, but it is important to pay attention to the amount and type of fat we are eating. There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in your blood, which increases your risk of developing heart disease. The average man should not have more than 30 g of saturated fat a day. The average woman should not have more than 20 g of saturated fat a day, and children should have less than adults. Saturated fat is found in many foods, such as: hard cheese; Biscuit pastries; Sausages; Cream and butter and cakes.

Try to reduce your intake of saturated fats, and choose foods that contain unsaturated fats in place, such as vegetable oils, fatty fish and avocados. For a healthier option, use only a small amount of vegetable oil or reduced fat instead of butter, lard or ghee. When you are having meat, choose lean cuts and cut off any visible fat.

Regular consumption of foods and beverages with a high sugar content increases the risk of obesity and cavities. Sugary foods and beverages, including alcoholic beverages, are often energy-rich (measured in kilojoules or calories), and if they are eaten too often, they can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals. Many packaged foods and beverages contain surprisingly high amounts of free sugars. Free sugars are sugars added to foods or drinks, or are found naturally in honey, syrups and unsweetened fruit juices.

Reduce sugary soft drinks; Sweet breakfast cereals; Pastries Cookies and cakes. These foods contain added sugars. This is the type of sugar that we should reduce, rather than the sugars found in things like fruit and milk. Food labels can help: use