By | February 22, 2019

These eight 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 how active 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.
  • Eat a wide range of foods to ensure that you’re getting a balanced diet and that your body is receiving all the nutrients it needs.

It is recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules). Most adults are eating more calories than they need, and should eat fewer calories.

Base your meals on starchy carbohydrates

Starchy carbohydrates should make up just over one third of the food you eat. They include potatoes, bread, rice, pasta and cereals.

Choose wholegrain varieties (or eat potatoes with their skins on) when you can: they contain more fibre, and can help you feel full for longer.

Most of us should eat more starchy foods: try to include at least one starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.

Keep an eye on the fats you add when you’re cooking or serving these types of foods because that’s what increases the calorie content, for example oil on chips, butter on bread and creamy sauces on pasta.

Eat lots of fruit and veg

It’s recommended that we eat at least five portions of a variety of fruit and veg every day. It’s easier than it sounds.

Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?

Unsweetened 100% fruit juice, vegetable juice and smoothies can only ever count as a maximum of one portion of your 5 A DAY. For example, if you have two glasses of fruit juice and a smoothie in one day, that still only counts as one 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 two portions of fish a week, including at least one portion of oily fish. Oily fish contains omega-3 fats, which may help to prevent heart disease.

Oily fish include:

  • salmon
  • mackerel
  • trout
  • herring
  • sardines
  • pilchards.

Non-oily fish include:

  • haddock
  • plaice
  • coley
  • cod
  • tuna
  • skate
  • hake

If you regularly eat a lot of fish, try to choose as wide a variety as possible.

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

Saturated fat in our diet

We all need some fat in our diet, 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, which increases your risk of developing heart disease.

The average man should have no more than 30g saturated fat a day. The average woman should have no more than 20g saturated fat a day, and children should have less than adults.

Saturated fat is found in many foods, such as:

  • hard cheese
  • cakes
  • biscuits
  • sausages
  • cream
  • butter
  • lard
  • pies.

Try to cut down on your saturated fat intake, and choose foods that contain unsaturated fats instead, such as vegetable oils, oily fish and avocados.

For a healthier choice, use just a small amount of vegetable oil or reduced-fat spread instead of butter, lard or ghee. When you’re having meat, choose lean cuts and cut off any visible fat.

Sugar in our diet

Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay.

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

Many packaged foods and drinks contain surprisingly high amounts of free sugars. Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices.

Cut down on:

  • sugary fizzy drinks
  • alcoholic drinks
  • sugary breakfast cereals
  • cakes
  • biscuits
  • pastries

These foods contain added sugars: this is the kind of sugar we should be cutting down on, rather than sugars that are found in things such as fruit and milk.

Food labels can help: use them to check how much sugar foods contain. More than 22.5g of total sugars per 100g means that the food is high in sugar, while 5g of total sugars or less per 100g means that the food is low in sugar.

Get tips on cutting down sugar in your diet.

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 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.

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 (about a teaspoonful) a day. Younger children should have even less.

Get tips on cutting down on salt in your diet.

Get active and be a healthy weight

Eating a healthy, balanced diet plays an essential role in maintaining a healthy weight, 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 whether you’re a healthy weight by using our Healthy weight calculator.

Most adults need to lose weight, and need to eat fewer calories 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 saturated fat and sugar, 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.

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. 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.

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.

If you’re underweight, see our page on underweight adults. If you’re worried about your weight, ask your GP or a dietitian for advice.

Don’t get thirsty

We need to drink plenty of fluids to stop us getting dehydrated – the government recommends 6-8 glasses every day.

This is in addition to the fluid we get from the food we eat. All non-alcoholic drinks count, but water and lower-fat milk are healthier choices.

Try to avoid sugary soft and fizzy drinks that are high in added sugars and calories, and are also bad for teeth.

Even unsweetened fruit juice and smoothies are high in free sugar. Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day – which is a small glass.

For example, if you have 150ml of orange juice and 150ml smoothie in one day, you’ll have exceeded the recommendation by 150ml.

When the weather is warm, or when we get active, we may need more fluids.

Don’t skip breakfast

Some people skip breakfast because they think it will help them lose weight. In fact, research shows that people who regularly eat breakfast are less likely to be overweight.

Breakfast has also been shown to have positive effects on children’s mental performance and increase their concentration throughout the morning.

healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health.

wholegrain, lower-sugar cereal with fruit sliced over the top is a tasty and nutritious breakfast.

More information

  • To help you get the right balance of the five main food groups, take a look at the Eatwell Guide. To maintain a healthy diet, the Eatwell Guide shows you how much of what you eat should come from each food group. It’s important to have only small amounts of foods high in fat and/or sugar.
  • Learn how to have a balanced diet, and read about the energy contained in food in our page on understanding calories.
  • Start the NHS weight loss plan, a 12-week weight loss guide that combines advice on healthier eating and physical activity.

31 Replies to “Eight tips for healthy eating”

  1. adidas superstar shoes

    Youre so cool! I dont suppose Ive learn anything like this before. So good to search out any person with some authentic thoughts on this subject. realy thank you for starting this up. this website is one thing that’s needed on the web, somebody with a little originality. useful job for bringing one thing new to the web!

  2. coach handbags

    I am usually to blogging and i actually recognize your content. The article has really peaks my interest. I am going to bookmark your website and keep checking for brand new information.

  3. try this

    I simply want to tell you that I am very new to blogs and actually enjoyed you’re web page. Most likely I’m want to bookmark your blog . You amazingly come with tremendous posts. Cheers for sharing your web page.

  4. coach factory outlet

    You made some respectable factors there. I regarded on the web for the issue and located most individuals will associate with along with your website.

  5. cheap jordan shoes

    You made some respectable points there. I looked on the internet for the difficulty and found most individuals will go together with together with your website.

  6. Buster Weis

    Oh my goodness! a wonderful post dude. Thank you Nonetheless We’re experiencing trouble with ur rss . Don’t know why Can not sign up for it. Will there be anybody acquiring identical rss issue? Anyone who knows kindly respond. Thnkx

  7. Bryon Haydock

    Youre so cool! I dont suppose Ive read anything in this way just before. So nice to get somebody with a few original thoughts on this subject. realy appreciation for beginning this up. this web site is something that is needed on the net, a person with some originality. helpful problem for bringing a new challenge towards web!

  8. coach outlet

    Aw, this was a very nice post. In thought I would like to put in writing like this moreover ?taking time and precise effort to make a very good article?however what can I say?I procrastinate alot and on no account appear to get one thing done.

  9. i99bet

    An outstanding share! I have just forwarded this onto a co-worker who had been conducting a little research on this. And he actually bought me breakfast due to the fact that I discovered it for him… lol. So allow me to reword this…. Thanks for the meal!! But yeah, thanks for spending time to talk about this topic here on your web page.

  10. cebantogel

    excellent publish, very informative. I ponder why the other experts of this sector do not understand this. You must proceed your writing. I am confident, you’ve a great readers’ base already!

  11. 3d design

    It’s truly a nice and useful piece of information. I am satisfied that you simply shared this helpful information with us. Please keep us informed like this. Thanks for sharing.

  12. Business furniture installation

    Great – I should certainly pronounce, impressed with your website. I had no trouble navigating through all the tabs and related information ended up being truly simple to do to access. I recently found what I hoped for before you know it in the least. Reasonably unusual. Is likely to appreciate it for those who add forums or something, website theme . a tones way for your customer to communicate. Nice task.

  13. mlb중계

    One thing I want to touch upon is that weightloss system fast may be accomplished by the right diet and exercise. Your size not simply affects the look, but also the quality of life. Self-esteem, despression symptoms, health risks, along with physical ability are impacted in putting on weight. It is possible to do everything right and still gain. In such a circumstance, a condition may be the perpetrator. While a lot of food and not enough exercise are usually at fault, common health conditions and key prescriptions can greatly add to size. Thanks for your post in this article.

  14. ตู้ม้าออนไลน์ ฟรี เครดิต

    Hey would you mind stating which blog platform you’re working with? I’m looking to start my own blog in the near future but I’m having a hard time choosing between BlogEngine/Wordpress/B2evolution and Drupal. The reason I ask is because your layout seems different then most blogs and I’m looking for something unique. P.S Apologies for getting off-topic but I had to ask!

  15. AMI installation

    F*ckin’ awesome issues here. I am very glad to look your post. Thanks a lot and i am having a look forward to touch you. Will you please drop me a e-mail?

  16. installation concepts

    Great paintings! This is the kind of information that should be shared across the net. Shame on the search engines for not positioning this put up higher! Come on over and seek advice from my web site . Thank you =)

  17. UFABET

    The very next time I read a blog, I hope that it does not disappoint me just as much as this one. After all, I know it was my choice to read, nonetheless I actually believed you’d have something helpful to talk about. All I hear is a bunch of complaining about something that you could possibly fix if you weren’t too busy looking for attention.

  18. Furniture assembly handyman

    Thanks for enabling me to achieve new concepts about pc’s. I also contain the belief that certain of the best ways to keep your laptop in leading condition is with a hard plastic case, or shell, that fits over the top of your computer. A lot of these protective gear usually are model specific since they are manufactured to fit perfectly in the natural outer shell. You can buy all of them directly from owner, or from third party places if they are available for your notebook, however only a few laptop could have a spend on the market. Again, thanks for your suggestions.

  19. i99BET

    Your style is unique in comparison to other people I’ve read stuff from. Many thanks for posting when you’ve got the opportunity, Guess I will just book mark this page.

  20. John Deere Repair Manuals

    I discovered your blog site site on the search engines and check several of your early posts. Always maintain up the very good operate. I recently additional increase Rss to my MSN News Reader. Looking for toward reading much more on your part later on!…

  21. i99BET

    You made some good points there. I checked on the web to learn more about the issue and found most people will go along with your views on this website.

  22. Furniture assembly help

    Hi there, You’ve done an incredible job. I will certainly digg it and personally recommend to my friends. I am sure they’ll be benefited from this web site.

  23. Pool table installation

    One more thing. In my opinion that there are many travel insurance sites of reputable companies than enable you to enter a trip details to get you the prices. You can also purchase the particular international travel cover policy on the internet by using your current credit card. All that you should do should be to enter your current travel details and you can begin to see the plans side-by-side. Only find the program that suits your finances and needs after which it use your bank credit card to buy the idea. Travel insurance on the web is a good way to take a look for a respectable company with regard to international travel insurance. Thanks for giving your ideas.

Leave a Reply

Your email address will not be published.