The key
to a healthy diet is to eat the right amount of calories for how active you are
so you balance the energy you consume with the energy you use.
If
you eat or drink more than your body needs, you'll put on weight because the
energy you do not use is stored as fat. If you eat and drink too little, you'll
lose weight.
You
should also eat a wide range of foods to make sure you're getting a
balanced diet and your body is receiving all the nutrients it needs.
It's
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 in the UK are eating more calories than they need and should eat fewer
calories.
Starchy
carbohydrates should make up just over a third of the food you eat.
They include potatoes, bread, rice, pasta and cereals.
Choose
higher fibre or wholegrain varieties, such as wholewheat pasta, brown rice or
potatoes with their skins on.
They
contain more fibre 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. 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.
It's
recommended that you eat at least 5 portions of a variety of fruit
and veg every day. They can be fresh, frozen, canned, dried or juiced.
Getting
your 5 A Day is 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?
A
portion of fresh, canned or frozen fruit and vegetables is 80g. A portion of
dried fruit (which should be kept to mealtimes) is 30g.
A
150ml glass of fruit juice, vegetable juice or smoothie also counts as 1
portion, but limit the amount you have to no more than 1 glass a day as these
drinks are sugary and can damage your teeth.
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.
Oily
fish include:
- salmon
- trout
- herring
- sardines
- pilchards
- mackerel
Non-oily
fish include:
- haddock
- plaice
- coley
- cod
- tuna
- skate
- hake
You
can choose from fresh, frozen and canned, but remember that canned and smoked
fish can be high in salt.
Most
people should be eating more fish, but there are recommended limits for some
types of fish.
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 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.
Children
under the age of 11 should have less saturated fat than adults, but a low-fat
diet is not suitable for children under 5.
Saturated
fat is found in many foods, such as:
- fatty cuts of meat
- sausages
- butter
- hard cheese
- cream
- cakes
- biscuits
- lard
- pies
Try
to cut down on your saturated fat intake and choose foods that
contain unsaturated fats instead, such as vegetable oils and spreads, oily
fish and avocados.
For
a healthier choice, use a small amount of vegetable or olive 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.
All
types of fat are high in energy, so they should only be eaten in small amounts.
Sugar
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 (measured in kilojoules
or calories), 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.
This
is the type of sugar you should be cutting down 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
Food
labels can help. Use them to check how much sugar foods contain.
More
than 22.5g of total sugars per 100g means the food is high in sugar, while 5g
of total sugars or less per 100g means the food is low in sugar.
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.
Adults
and children aged 11 and over should eat no more than 6g of salt (about a
teaspoonful) a day. Younger children should have even less.
As
well as eating healthily, regular exercise may help reduce your risk of getting
serious health conditions. It's also important for your overall health and
wellbeing.
Read
more about the benefits of exercise and physical activity
guidelines for adults.
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.
Most
adults need to lose weight by eating fewer calories.
If
you're trying to lose weight, aim to eat less and be more active. Eating a
healthy, balanced diet can help you maintain a healthy weight.
Check
whether you're a healthy weight by using the BMI healthy weight calculator.
Start
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, ask your GP or a dietitian for advice.
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.
Try
to avoid sugary soft and fizzy drinks, as they're high in calories. They're
also bad for your 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.
Remember
to drink more fluids during hot weather or while exercising.
Some
people skip breakfast because they think it'll help them lose weight.
But
a healthy breakfast high in fibre 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.
