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| 5 Important Health Tips |
health fitness tips Eating a healthy health care tips, balanced diet is an important part of maintaining good health, and can help you feel your best. It doesn't have to be difficult either. Just follow these eight diet tips to get started.
The key to a healthy diet is to do the following health care tips:
Eat the right number of calories health fitness tips for how active health tips you are, so that you balance the energy you consume with the energy you use. If you eat or drink too much, you’ll put on weight. If you eat and drink too little, you’ll lose weight health care tips. The average man needs around 2,500 calories a day (10,500 kilojoules). The average woman needs 2,000 calories (8,400 kilojoules) health tips. Most adults are eating more health care tips calories than they need, and should eat fewer calorieshealth fitness tips.
Eat a wide range of foods health care tips to ensure that you’re getting a balanced diet and that your body is receiving all the nutrients it needs health tips.
Get started health tips
The eatwell plate health care tips:
To help you get the right balance of the five main food groups, take a look at the eatwell plate (PDF, 1.6Mb)
To maintain a healthy diet health fitness tips, the eatwell plate shows you how much of what you eat should come from each food group health tips.
These practical tips cover the basics health care tips of healthy eating, and can help you make healthier choices:
Base your meals on starchy foods health fitness tips
Starchy foods should make up around one third of the foods you eat health tips. Starchy foods include potatoes, cereals, pasta, rice and bread health care tips. Choose wholegrain varieties (or eat potatoes with their skins on) when you can:health fitness tips they contain more fibre, and can make you feel full for longer health care tips. Most of us should eat health fitness tips more starchy foods health tips: try to include at least one starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram they contain fewer than half the calories of fat. Learn more in Starchy foods health tips.
Eat lots of fruit and veg health tips.
It’s recommended that we eat at least health care tips five portions of different types of fruit and veg a day. It’s easier than it sounds. A glass of 100% unsweetened fruit juice can count as one portion, and vegetables cooked into dishes also count. Why not chop a banana over your breakfast cereal health tips, or swap your usual mid-morning snack for some dried fruit? Learn more in 5 A DAY health care tips.
Eat more fish
health care tips Fish is a good source of protein and contains many vitamins and minerals health tips. Aim to eat at least two portions a week, including at least one portion of oily fish. Oily fish is high in omega-3 fats health fitness tips, which may help to prevent heart disease health care tips. You can choose from fresh, frozen and canned: but remember that canned and smoked fish can be high in salt health tips. Oily fish include salmon, mackerel, trout, herring, fresh tuna, sardines and pilchards. Non-oily fish include haddock, plaice, coley, cod, tinned tuna, skate and hake. Anyone who health care tipsregularly eats a lot of fish should try to choose as wide a variety as possible health tips.
Cut down on saturated fat and sugar
We all need some fat in our diet health care tips. But it’s important to pay attention to the amount and type of fat we’re eating. There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood health care tips, which increases your risk of developing heart disease. Saturated fat is found in many foods, such as hard cheese, cakes health care tips, biscuits, sausages health tips, cream, butter, lard and pies. Try to cut down, and choose foods that contain unsaturated rather than saturated fats, such as vegetable oils health care tips, oily fish and avocados. For a healthier choice, use a just a small amount of vegetable oil or reduced-fat spread instead of butter health tips, lard or ghee. When you're having meat, choose lean cuts and cut off any visible fat. Learn more, and get tips on cutting down, in Eat less saturated fat.
Most people in the UK eat and drink too much sugar health tips. Sugary foods and drinks, including alcoholic drinks, are often high in energy (measured in kilojoules or calories), and could contribute to weight gain. They can also cause tooth decay, especially if eaten between meals health tips. Cut down on sugary fizzy drinks, alcoholic drinks, cakes, biscuits and pastries, which contain added sugars: this is the kind of sugar we should be cutting down on rather than sugars that are found naturally in foods such as fruit and milk health tips. Food labels can help: use them to check how much sugar foods contain. More than 22.5g of sugar per 100g means that the food is high in sugar. Learn more in Sugars and Understanding food labels health tips.
Eat less salt health tips.
Even if you don’t add salt to your food health tips, you may still be eating too much. About three-quarters of the salt we eat is already in the food we buy, such as breakfast cereals, soups, breads and sauces. 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 health tips. Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt. Adults and children over 11 should eat no more than 6g of salt a day. Younger children should have even less. Learn more in Salt: the facts health tips.
Get active and be a healthy weight
Eating a healthy, balanced diet plays an essential role in maintaining a healthy weight health tips, which is an important part of overall good health. Being overweight or obese can lead to health conditions such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health. Check health tips. whether you’re a healthy weight by using our Healthy weight calculator. Most adults need to lose weight, and need to eat fewer calories in order to do this. If you're trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet will help: aim to cut down on foods that are high in fat and sugar health tips, and eat plenty of fruit and vegetables. Don't forget that alcohol is also high in calories, so cutting down can help you to control your weight. You can find information and advice in Lose weight. If you’re underweight, see Underweight adults. If you're worried about your weight, ask your GP or a dietitian for advice health tips. Physical activity can help you to maintain weight loss or be a healthy weight. Being active doesn’t have to mean hours at the gym: you can find ways to fit more activity into your daily life health tips. For example, try getting off the bus one stop early on the way home from work, and walking. Being physically active may help reduce the risk of heart disease, stroke and type 2 diabetes. For more ideas, see Get active your way health tips. After getting active, remember not to reward yourself with a treat that is high in energy. If you feel hungry after activity, choose foods or drinks that are lower in calories but still filling health tips.
Don't get thirsty health tips?
We need to drink about 1.2 litres of fluid every day to stop us getting dehydrated. This is in addition to the fluid we get from the food we eat. All non-alcoholic drinks count, but water, milk and fruit juices are the most healthy health tips. Try to avoid sugary soft and fizzy drinks that are high in added sugars and can be high in calories and bad for teeth. When the weather is warm, or when we get active, we may need more. Learn more in Drinks health tips.
Don’t skip breakfast health tips?
Some people skip breakfast because they think it will help them health tipslose weight health tips. In fact, research shows that eating breakfast can help people control their weight. A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health. Wholemeal cereal, with fruit sliced over the top is a tasty and nutritious breakfast health tips.
The key to a healthy diet is to do the following health care tips:
Eat the right number of calories health fitness tips for how active health tips you are, so that you balance the energy you consume with the energy you use. If you eat or drink too much, you’ll put on weight. If you eat and drink too little, you’ll lose weight health care tips. The average man needs around 2,500 calories a day (10,500 kilojoules). The average woman needs 2,000 calories (8,400 kilojoules) health tips. Most adults are eating more health care tips calories than they need, and should eat fewer calorieshealth fitness tips.
Eat a wide range of foods health care tips to ensure that you’re getting a balanced diet and that your body is receiving all the nutrients it needs health tips.
Get started health tips
The eatwell plate health care tips:
To help you get the right balance of the five main food groups, take a look at the eatwell plate (PDF, 1.6Mb)
To maintain a healthy diet health fitness tips, the eatwell plate shows you how much of what you eat should come from each food group health tips.
These practical tips cover the basics health care tips of healthy eating, and can help you make healthier choices:
Base your meals on starchy foods health fitness tips
Starchy foods should make up around one third of the foods you eat health tips. Starchy foods include potatoes, cereals, pasta, rice and bread health care tips. Choose wholegrain varieties (or eat potatoes with their skins on) when you can:health fitness tips they contain more fibre, and can make you feel full for longer health care tips. Most of us should eat health fitness tips more starchy foods health tips: try to include at least one starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram they contain fewer than half the calories of fat. Learn more in Starchy foods health tips.
Eat lots of fruit and veg health tips.
It’s recommended that we eat at least health care tips five portions of different types of fruit and veg a day. It’s easier than it sounds. A glass of 100% unsweetened fruit juice can count as one portion, and vegetables cooked into dishes also count. Why not chop a banana over your breakfast cereal health tips, or swap your usual mid-morning snack for some dried fruit? Learn more in 5 A DAY health care tips.
Eat more fish
health care tips Fish is a good source of protein and contains many vitamins and minerals health tips. Aim to eat at least two portions a week, including at least one portion of oily fish. Oily fish is high in omega-3 fats health fitness tips, which may help to prevent heart disease health care tips. You can choose from fresh, frozen and canned: but remember that canned and smoked fish can be high in salt health tips. Oily fish include salmon, mackerel, trout, herring, fresh tuna, sardines and pilchards. Non-oily fish include haddock, plaice, coley, cod, tinned tuna, skate and hake. Anyone who health care tipsregularly eats a lot of fish should try to choose as wide a variety as possible health tips.
Cut down on saturated fat and sugar
We all need some fat in our diet health care tips. But it’s important to pay attention to the amount and type of fat we’re eating. There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood health care tips, which increases your risk of developing heart disease. Saturated fat is found in many foods, such as hard cheese, cakes health care tips, biscuits, sausages health tips, cream, butter, lard and pies. Try to cut down, and choose foods that contain unsaturated rather than saturated fats, such as vegetable oils health care tips, oily fish and avocados. For a healthier choice, use a just a small amount of vegetable oil or reduced-fat spread instead of butter health tips, lard or ghee. When you're having meat, choose lean cuts and cut off any visible fat. Learn more, and get tips on cutting down, in Eat less saturated fat.
Most people in the UK eat and drink too much sugar health tips. Sugary foods and drinks, including alcoholic drinks, are often high in energy (measured in kilojoules or calories), and could contribute to weight gain. They can also cause tooth decay, especially if eaten between meals health tips. Cut down on sugary fizzy drinks, alcoholic drinks, cakes, biscuits and pastries, which contain added sugars: this is the kind of sugar we should be cutting down on rather than sugars that are found naturally in foods such as fruit and milk health tips. Food labels can help: use them to check how much sugar foods contain. More than 22.5g of sugar per 100g means that the food is high in sugar. Learn more in Sugars and Understanding food labels health tips.
Eat less salt health tips.
Even if you don’t add salt to your food health tips, you may still be eating too much. About three-quarters of the salt we eat is already in the food we buy, such as breakfast cereals, soups, breads and sauces. 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 health tips. Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt. Adults and children over 11 should eat no more than 6g of salt a day. Younger children should have even less. Learn more in Salt: the facts health tips.
Get active and be a healthy weight
Eating a healthy, balanced diet plays an essential role in maintaining a healthy weight health tips, which is an important part of overall good health. Being overweight or obese can lead to health conditions such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health. Check health tips. whether you’re a healthy weight by using our Healthy weight calculator. Most adults need to lose weight, and need to eat fewer calories in order to do this. If you're trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet will help: aim to cut down on foods that are high in fat and sugar health tips, and eat plenty of fruit and vegetables. Don't forget that alcohol is also high in calories, so cutting down can help you to control your weight. You can find information and advice in Lose weight. If you’re underweight, see Underweight adults. If you're worried about your weight, ask your GP or a dietitian for advice health tips. Physical activity can help you to maintain weight loss or be a healthy weight. Being active doesn’t have to mean hours at the gym: you can find ways to fit more activity into your daily life health tips. For example, try getting off the bus one stop early on the way home from work, and walking. Being physically active may help reduce the risk of heart disease, stroke and type 2 diabetes. For more ideas, see Get active your way health tips. After getting active, remember not to reward yourself with a treat that is high in energy. If you feel hungry after activity, choose foods or drinks that are lower in calories but still filling health tips.
Don't get thirsty health tips?
We need to drink about 1.2 litres of fluid every day to stop us getting dehydrated. This is in addition to the fluid we get from the food we eat. All non-alcoholic drinks count, but water, milk and fruit juices are the most healthy health tips. Try to avoid sugary soft and fizzy drinks that are high in added sugars and can be high in calories and bad for teeth. When the weather is warm, or when we get active, we may need more. Learn more in Drinks health tips.
Don’t skip breakfast health tips?
Some people skip breakfast because they think it will help them health tipslose weight health tips. In fact, research shows that eating breakfast can help people control their weight. A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health. Wholemeal cereal, with fruit sliced over the top is a tasty and nutritious breakfast health tips.
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