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Title : 5 Tips for Healthy Eating
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5 Tips for Healthy Eating

1. Eat lots of fruits and vegetables
is recommended that we eat at least five servings of different types of fruits and vegetables day. It's easier than it looks. A glass of unsweetened fruit juice 100% (150 ml) can count as one serving dishes and cooked vegetables also count. Why not cut a banana on your breakfast cereal, or change their usual mid-morning snack for a piece of fresh fruit?

2. Base your meals on starchy foods
Starchy foods should make up about a third of the food you eat. Starchy foods are potatoes, cereals, pasta, rice and bread. Choose whole grain varieties (or eat potatoes with skin on) when you can: contain more fiber, and can help you feel full. 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 of carbohydrate containing provides less than half of the calories from fat.

3. Cut down on saturated fat and sugar
all need some fat in our diet. But it is important to pay attention to the amount and type of fat we eat. 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 the risk of developing heart disease. Saturated fat is found in many foods, such as hard cheese, cakes, biscuits, sausage, cream, butter, lard and pies. Try to reduce your intake of saturated fats, and choose foods that contain unsaturated fats instead, such as vegetable oils, oily fish and avocados.

For a healthier option, use only a small amount of vegetable oil or reduced -fat spread instead of butter, lard or ghee. When you will have meat, choose lean cuts and cut all visible fat. Most people in the UK eat and drink too much sugar. sugary foods and drinks, including alcoholic beverages, are often rich in energy (measured in calories or kilojoules), and if eaten too often, can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals

Reduce consumption of sugary soft drinks, alcoholic beverages, sugary cereals, pastries, cookies and cakes, containing added sugar :. This is the type of sugar should be reducing rather than the sugars found in things like fruits and milk. food labels can help: use them to check the amount of foods contain sugar. Over 22.5 g of total sugars per 100 grams means the food has a high sugar content, while 5 g of total sugars or less per 100 grams means the food is low in sugar.

4. Eat more fish
Fish is a good source of protein and contains many vitamins and minerals. Try to eat at least two servings of fish a week, including at least one portion of oily fish. Oily fish contains omega-3 fats, which can help prevent heart disease. You can choose from fresh, frozen and canned: but remember that canned and smoked fish can be high in salt. Oily fish include salmon, mackerel, trout, herring, fresh tuna, sardines and herring. no fatty fish include haddock, plaice, saithe, cod, canned tuna, skate and hake. If you regularly eat a lot of fish, try to choose such a wide variety as possible.

5. Eat less salt
Even if you do not add salt to food, you may still eat 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 blood pressure. People with high blood pressure are more likely to develop heart disease or stroke.

Use food labels to help reduce. More than 1.5 g per 100 g of salt means that the food has a high salt content. Adults and children over 11 should eat no more than 6g of salt a day. Younger children should have even less. Get fit and have a healthy weight. Eating a healthy and balanced diet plays an essential role in maintaining a healthy weight, which is an important part of good health. Being overweight or obese can lead to health problems such as type 2 diabetes, certain cancers, heart disease and stroke. Underweight could also affect your health. Check if you are a healthy weight by using our healthy weight calculator.

Most adults need to lose weight, and the need to eat fewer calories to do this. If you are trying to lose weight, try to eat less and be more active. Eating a healthy and balanced diet will help: aim to cut down on foods that are high in fat and sugar and eat lots of fruits and vegetables. We must not forget that alcohol is also high in calories, so that logging can help control your weight.

Physical activity can help maintain weight loss or being a healthy weight. Being active does not have to mean hours in the gym: you can find ways to incorporate more physical activity into their daily lives. For example, try getting off the bus one stop early on the way home from work, and walking. Physical activity can 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 the activity, choose foods or drinks that are lower in calories, but still filling. If you are underweight, see our underweight adults. If you are concerned about your weight, consult your doctor or a dietitian for advice.

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