Vivian Ayako Mudavuda

8 Tips for Healthy Eating The main tip for healthy eating is to consume the right amount of calories. Depending on your activity level, you must balance the energy you consume with the energy you use. Eating or drinking more than your body needs will cause you to lose weight because the energy you do not use is stored as fat. Eat a wide range of foods for a balanced diet, and your body will receive all the nutrients it needs. Here are eight more tips for you. 1. Eat Higher Fiber Starchy Carbohydrates. Starchy carbohydrates should make up over a third of your food intake. These include potatoes, bread, rice, pasta, and cereals. Eat higher-fiber and wholegrain varieties, such as wholewheat pasta, brown rice, and potatoes with their skins on. These foods contain more fiber than white and refined starchy carbohydrates and can help you feel full for longer. Include one starchy food with each main meal. Be keen with the fats you add when cooking these foods because fats increase the calorie content. 2. Eat Fruits and Vegetables. Eat at least five portions of a variety of fruits and vegetables. They can be fresh, frozen, canned, dried, or juiced. 3. Eat Fish, Including a Portion of Oily Fish. Fish are an excellent source of protein and contain vitamins and minerals. Eat two portions of fish a week, including one portion of oily fish. Oily fish are high in omega-3 fats, which help prevent heart disease. Oily fish include salmon, trout, herring, sardines, and pilchards. Non-oily fish include haddock, plaice, coley, cod, tuna, and skate. You can choose from fresh, frozen, and canned fish. 4. Reduce Saturated Fat and Sugar. Fats are important in food, but be keen on the amount and type of fat you eat. There are two types of fat: saturated and unsaturated. A lot of saturated fat can increase the amount of cholesterol in the blood, which increases the risk of developing heart disease. On average, a man should not consume more than 30g of saturated fat a day, and a woman should consume no more than 20g of saturated fat a day. Children under 11 should consume less saturated fat than adults, but children under 5 years don’t need a low-fat diet. Full-fat dairy products, such as cheese, fromage frais, and yogurt, are recommended up to the age of 2 years. Saturated fat is found in many foods, such as fatty cuts of meat, sausages, butter, hard cheese, cream, cakes, biscuits, and pies. Eat less saturated fats. Choose foods that contain unsaturated fats instead, such as vegetable oils and spreads, oily fish, and avocados. If you want a healthier choice, use a small amount of vegetable or olive oil or a reduced-fat spread instead of butter. When having meat, choose lean cuts. Note that all types of fats are high in energy and thus should be eaten in small amounts. Sugar Sugary foods and drinks are high in energy and, if consumed in large amounts, can contribute to weight gain. 22.5g of total sugar per 100g means the food is high in sugar, while 5g of total sugar per 100g means the food is low in sugar. 5. Less Salt. Don’t eat more than 6g of salt a day. Eating a lot of salt can raise your blood pressure. When you have high blood pressure, you are likely to develop heart disease or have a stroke. 6. Be Active and Healthy Weight. Eating healthy also requires regular exercise to reduce your risk of developing severe health conditions. Eating fewer calories can also help you lose weight. Check out the benefits of exercise. 7. Drink a Lot of Water. Drink plenty of water to avoid dehydration. Drink 6 to 8 glasses every day. The total amount of fruit juice, vegetable juice, and smoothies should not exceed 150ml a day. Remember to drink more fluids during hot weather or while exercising. 8. Eat Breakfast. A healthy breakfast high in fiber and low in fat, sugar, and salt will form part of a balanced diet and help you get the nutrients you need for good health. Wholegrain lower-sugar cereal with semi-skimmed milk and fruit sliced over the top is a healthy breakfast. Also, these eight tips are the basics of healthy eating and will help you make healthier choices. The Eatwell Guide will help you balance the five food groups. It shows how much food you should eat from each food group.