8 Tips for Healthy Eating

These 8 practical tips 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 your activity level, so that you balance the energy you take in with the energy you expend.

If you eat or drink more than your body needs, you will gain weight because the energy you don’t use is stored as fat. If you eat and drink too little, you will lose weight.

You should also eat a wide variety of foods to ensure you have a balanced diet and that your body gets all the nutrients it needs.

It is recommended that men eat around 2,500 calories a day (10,500 kilojoules). Women should eat around 2,000 calories a day (8,400 kilojoules).

Most adults in the UK eat more calories than they need and should eat fewer calories.

Base your meals on carbohydrates rich in fiber and starch.

Starchy carbohydrates should make up a little more than a third of the foods you eat. These include potatoes, bread, rice, pasta and cereals.

Choose higher-fibre or whole-grain varieties, such as whole-wheat pasta, brown rice or potatoes with the skin.

They contain more fibre than white or refined starchy carbohydrates and can help you feel fuller for longer.

Try to include at least one starchy food in each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrates they contain provide less than half the calories of fat.

Watch the fats you add when cooking or serving these types of foods because that’s what increases the calorie content – for example, oil in French fries, butter in bread and creamy sauces on pasta.

Eat lots of fruit and veg

It is recommended that you eat at least 5 portions of a variety of fruits and vegetables every day. These can be fresh, frozen, canned, dried or juiced.

Getting your 5 daily portions is easier than it sounds. Why not snack on a banana on your breakfast cereal or swap your usual mid-morning snack for a piece of fresh fruit?

A portion of fresh, canned or frozen fruit and vegetables is 80g. A portion of dried fruit (which should be limited to meals) is 30g.

A 150ml glass of fruit juice, vegetable juice or smoothie also counts as 1 portion, but limit the amount you consume to no more than 1 glass a day, as these drinks are sugary and can damage your teeth.

Eat more fish, including a portion of oily fish

Fish is a good source of protein and contains many vitamins and minerals.

Aim to eat at least 2 servings of fish a week, including at least 1 serving of oily fish.

Oily fish is high in omega-3 fats, which can help prevent heart disease.

Oily fish include:

• salmon
• trout
• herring
• sardines
• sardine
• mackerel

Non-oily fish include:

• haddock
• plaice
• coley
• cod
• tuna
• ray
• hake
• You can choose from fresh, frozen and canned fish, but remember that canned and smoked fish can be high in salt.

Most people should eat more fish, but there are recommended limits for some types of fish.

Cut down on saturated fat and sugar

• Saturated fat

You need some fat in your diet, but it’s important to pay attention to the amount and type of fat you’re eating.

There are 2 main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases the risk of developing heart disease.

On average, men should consume no more than 30 g of saturated fat a day. On average, women should consume no more than 20 g of saturated fat a day.

Children under 11 years of age should have less saturated fat than adults, but a low-fat diet is not suitable for children under 5 years of age. In addition, full-fat dairy products, such as cheese, cottage cheese, and yogurt, are recommended until the age of 2.

Saturated fat is found in many foods, such as:

• fatty cuts of meat
• sausages
• butter
• hard cheese
• cream
• cakes
• biscuits
• lard
• pies

Try to eat less saturated fat and choose foods that contain unsaturated fats, such as vegetable oils and spreads, oily fish and avocados.

For a healthier option, use a small amount of vegetable or olive oil, or low-fat spread instead of butter, lard or ghee.

When eating meat, choose lean cuts and trim off visible fat.

All types of fat are high in energy, so should only be consumed in small amounts.

• Sugar

Regular consumption of foods and drinks with a high sugar content increases the risk of obesity and tooth decay.

Sugary foods and drinks are often high in energy (measured in kilojoules or calories) and, if consumed too frequently, can contribute to weight gain. They can also cause tooth decay, especially if consumed between meals.

Free sugars are sugars added to foods or drinks, or found naturally in honey, syrups, and unsweetened fruit juices and smoothies.

This is the type of sugar you should be cutting back on, rather than the sugar found in fruit and milk.

Many packaged foods and drinks contain surprisingly high amounts of free sugars.

Free sugars are found in many foods, such as:

• sugary fizzy drinks
• sugary breakfast cereals
• cakes
• biscuits
• pastries and puddings
• sweets and chocolate
• alcoholic drinks

Eat less salt: no more than 6g a day for adults

Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.

Even if you don’t add salt to your food, you may be eating too much.

About three-quarters of the salt you eat is already present in foods when you buy them, such as breakfast cereals, soups, breads and sauces.

Use food labels to help you cut back. More than 1.5g of salt per 100g means the food is high in salt.

Adults and children aged 11 years and over should have no more than 6g of salt (about a teaspoon) a day. Younger children should have even less.

Get active and be a healthy weight

As well as eating healthily, regular exercise can help reduce your risk of serious illness. It’s also important for your overall health and wellbeing.

Find out more about the benefits of exercise and physical activity guidelines for adults.

Being overweight or obese can lead to health problems such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight can also affect your health.

Most adults need to lose weight by eating fewer calories.

If you’re trying to lose weight, try eating less and being more active. Eating a healthy, balanced diet can help you maintain a healthy weight.

Check if you’re at a healthy weight using the BMI healthy weight calculator.

Lose weight with the NHS weight loss plan, a 12-week weight loss guide that combines advice on healthier eating and physical activity.

If you’re underweight, see underweight adults. If you’re worried about your weight, see your GP or a dietitian.

Do not get thirsty

You need to drink plenty of fluids to avoid becoming dehydrated. The government recommends drinking 6 to 8 glasses a day, in addition to the fluid you get from the food you eat.

All non-alcoholic drinks count, but water, low-fat milk and lower sugar drinks, including tea and coffee, are healthier options.

Try to avoid soft drinks and sugary fizzy drinks, as they are high in calories and also bad for your teeth.

Even sugar-free fruit juices and smoothies are high in free sugar.

The sum total of fruit juice drinks, vegetable juice and smoothies should not exceed 150 ml a day, which is equivalent to one small glass.

Remember to drink extra fluids during hot weather or while exercising.

Do not skip breakfast

Some people skip breakfast because they think it will help them lose weight.

But a healthy breakfast that is high 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 low-sugar wholegrain cereal with semi-skimmed milk and cut fruit on top is a tasty and healthier breakfast.