These practical tips cover the basics of healthy nutrition that help you make a healthy choices.
The key to a healthy diet is eating the right amount of calories for your activity, so you have to balance the energy you consume with the energy you use.
If you eat or drink more than your body needs, you will gain weight because the energy you do not use is stored as fat. If you eat and drink a little, you will lose weight.
You should also eat a wide variety of foods to make sure you have a balanced diet and your body receives all the nutrients it needs.
It’s recommended that men have about 2,500 calories a day (10,500 kJ). Women should get about 2,000 calories a day (8,400 kJ).
Most adults in the UK and US eat more calories than they need, and should eat fewer calories.
Table of Contents
1. Make your meals with higher fibre starchy carbohydrates
Starchy carbs should make up just over a third of the food you eat. It includes potatoes, bread, rice, pasta and cereals.
Choose higher types of fiber or whole grains, such as whole wheat pasta, brown rice, or potatoes with the appearance of their skins.
It contains more fibers than white or refined starchy carbs and can help you feel full longer.
Try to include at least 1 starchy food as you can with each main meal.. Some people think that starchy foods are fattening, but grams of carbs that contain grams provide less than half the calories from fats.
When you’re cooking, monitor the fat you add, as this increases your caloric content. For example, butter on bread and oil on chips and creamy sauces on pasta.
2. Eat Lots of Fruit And Veg
It’s recommended that you eat at least 5 portions of a variety of fruits and vegetables every day. They can be canned, dried, fresh, frozen or juiced.
Getting 5 days a day is easier than it appears. Why not cut bananas or strawberries on breakfast cereals, or exchange a mid-morning snack with a piece of fresh fruit.
Part of fresh, frozen or canned fruits and vegetables 80 g. Part of dried fruits (which should be kept in meals) is 30g.
3. Eat More Fish
Fish is a good source of protein and contains many mineralsand vitamins.
You should eat at least 2 portions of fish per week, and at least your meal should contain oily fish.
To prevent heart disease, try eating fatty fish because they contain omega-3.
- Oily fish include:
- Non-oily fish include:
You can choose between frozen , fresh, and canned food, but remember that smoked and canned fish can be very high in salt.
4. Do Not Skip Breakfast
Some people skip breakfast because they think it will help them lose weight.
But eating a healthy breakfast rich in fiber and low in fat, sugar and salt can be part of a balanced diet, and can help you get the nutrients you need for good health.
A delicious and healthy breakfast of low-sugar whole grains and cereals with skim milk and sliced fruits over the top is a delish and healthier breakfast.