Ways to improve your diet
Healthy eating is not
just a trend; it's important for feeling good and staying strong. By making
smart choices about what you eat, you can have more energy, improve your
health, and enjoy life more. Let’s look at eight easy tips to help you eat healthier
every day.
1. Base Meals on Higher Fibre Starchy Carbohydrates
Carbohydrates are an
important part of your meals, but choosing the right ones is key. Pick
wholegrain or higher fibre options like wholewheat pasta and brown rice instead
of white versions. These choices give you more nutrients and help you feel full
longer, so you won’t be as tempted to overeat. Also, try to limit the fats you
add, like butter and creamy sauces, to keep your meals healthier.
2. Eat Lots of Fruit and Vegetables
Eating a lot of fruits
and vegetables is essential for good health. Aim to eat at least five portions
of different fruits and vegetables each day. Fresh, frozen, canned, dried, or
juiced—all types count. A portion is about 80 grams of fresh, canned, or frozen
produce, and 30 grams for dried fruit. While fruit juices and smoothies can
also count, limit these to 150ml per day to avoid too much sugar. Eating a
variety of fruits and vegetables helps you get the nutrients you need.
3. Eat More Fish, Including Oily Fish
Fish is a great source
of protein and important nutrients. Try to eat at least two portions of fish
each week, including one portion of oily fish like salmon, mackerel, or
sardines. Oily fish are rich in omega-3 fats, which are good for your heart.
Whether you choose fresh, frozen, or canned fish, be careful with salt,
especially in smoked or canned types. Adding fish to your diet can greatly
benefit your health.
4. Cut Down on Saturated Fat and Sugar
Fat is necessary in
your diet, but the type of fat matters. Choose unsaturated fats, found in
vegetable oils, spreads, and oily fish, instead of saturated fats, which are in
fatty meats, butter, and full-fat dairy products. Also, try to eat less sugar.
Foods and drinks high in sugar can lead to weight gain and tooth decay. Always
check food labels to see how much sugar they contain and make healthier
choices.
5. Eat Less Salt
Too much salt can
raise your blood pressure and increase the risk of heart disease and stroke.
Adults should eat no more than 6 grams of salt a day. Since most of the salt we
eat is already in processed foods, it’s important to read labels and pick lower-salt
options. Reducing your salt intake can help keep your heart healthy.
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6. Get Active and Maintain a Healthy Weight
Regular exercise is
important for staying healthy. Combining a balanced diet with regular physical
activity helps you keep a healthy weight and lowers the risk of serious
diseases like type 2 diabetes and heart disease. Use tools like BMI calculators
to check your weight and follow a plan that includes both diet and exercise to
stay healthy.
7. Stay Hydrated
Drinking enough fluids
is important for your health. Aim to drink 6 to 8 glasses of liquids daily,
focusing on water, low-fat milk, and sugar-free drinks. Limit fruit juices and
smoothies to 150ml a day to avoid too much sugar. Avoid sugary soft drinks, which
have lots of calories and can harm your teeth. Staying hydrated helps you
maintain energy and keep your body functioning well.
8. Do Not Skip Breakfast
Starting your day with
a healthy breakfast is very important. A breakfast high in fibre and low in
fat, sugar, and salt gives you the energy and nutrients you need for the day.
Wholegrain cereals with semi-skimmed milk and fruit make a great breakfast choice,
helping you start the day right. Skipping breakfast can lead to unhealthy
snacking and overeating later.
Following these eight tips for healthy eating can change your diet and improve your health. By focusing on wholegrains, eating more fruits and vegetables, adding fish, and reducing saturated fat, sugar, and salt, you can have a balanced and nutritious diet. Combined with regular exercise and proper hydration, these changes will help you maintain a healthy weight and feel better overall. Remember, small and consistent changes can lead to big health benefits in the long run.
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