The Basics of Healthy Eating

Losing weight is not as easy and I have been trying for years to stay fit. Well, I have had my ups and downs. Here are few tips to maintain your weight. You should eat a wide range of foods to make sure you are getting a balanced diet and your body is receiving all the nutrients it needs. It is recommended that men have around 2,500 calories a day and women should have around 2,000 calories a day. Most people consume more calories than they should.

Few ideas for you:

Consume food with higher fiber.

Starchy carbohydrates should make up just over a third of the food you eat. They include potatoes, bread, rice, pasta, and cereals. Choose higher fiber or wholegrain types, such as wholewheat pasta, brown rice, or potatoes with their skins on. They contain more fiber than white or refined starchy carbohydrates and can help you feel full for longer. Try to include at least 1 starchy food with each main meal.

More fruit and vegetable

It is recommended to eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried, or juiced. You may want to chop a banana over your breakfast cereal or swap your usual mid-morning snack for a piece of fresh fruit. A 150ml glass of fruit juice, vegetable juice or smoothie also counts as 1 portion.

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 portions of fish a week, including at least 1 portion of oily fish. Oily fish are high in omega-3 fats, which may help prevent heart disease. You can choose from fresh, frozen and canned, but remember that canned and smoked fish can be high in salt.

Cut down on saturated fat and sugar

You need some fat in your diet, but it is important to pay attention to the amount and type of fat you are 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 your risk of developing heart disease. On average, men should have no more than 30g of saturated fat a day. On average, women should have no more than 20g of saturated fat a day.

Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay. Sugary foods and drinks are often high in energy, and if consumed too often can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals. Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices and smoothies.

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

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 do not add salt to your food, you may still be eating too much. About three-quarters of the salt you eat is already in the food when you buy it, such as breakfast cereals, soups, breads, and sauces. Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt.

Get active and be a healthy weight

Regular exercise may help reduce your risk of getting serious health conditions. It is also important for your overall health and wellbeing. 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.

Do not get thirsty

You need to drink plenty of fluids to stop you getting dehydrated. The government recommends drinking 6 to 8 glasses every day. This is in addition to the fluid you get from the food you eat. All non-alcoholic drinks count, but water, lower fat milk and lower sugar drinks, including tea and coffee, are healthier choices.

Do not skip breakfast

A healthy breakfast high in fiber and low in fat, sugar and salt can form part of a balanced diet and can help you get the nutrients you need for good health. A wholegrain lower sugar cereal with semi-skimmed milk and fruit sliced over the top is a tasty and healthier breakfast.

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