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8 tips for healthy eating - Coggle Diagram
8 tips for healthy eating
base your meals on higher fibre and starchy carbohydrates
fibre is useful to keep you fuller for longer to stop overeating
for example eat more wholegrain foods like whole-wheat pasta, rice, bread and potatoes with their skin on
eat lots of fruit and vegetables
it is recommended to eat at least 5 portions of fruit and veg a day, a smoothie counts as one portion but be careful to only drink one smoothie a day as they contain a lot of added sugars.
you can have frozen fruit, canned fruit or even dried fruits.
banana, apricots and tomatoes.
eat more fish
it is advised to eat two portions of fish per week and one portion should be an oily fish. fish is a good source of protein and contains many vitamins and minerals they are also high in omega-3 fats which help to prevent heart disease.
oily fish examples: salmon, trout, herring, sardines, pilchards, mackerel
non-oily fish examples: haddock, plaice, coley, cod, tuna, skate, hake
cut down on saturated sugar and fats
you need some fat in your diet but its important to know there is a limit of fat that should be consumed per day. there are two main types of fat; saturated and unsaturated. too much saturated fay can increase the amount of cholesterol in the blood, which increases your chance of heart disease.
saturated fat is found in many foods such as; fatty cuts of meat, biscuits, sausages, butter, hard cheese, cream, cakes, lard and pies
limit sugar intake.
regularly consuming sugars can increase your chance of obesity and tooth decay. sugars foods and drinks are often high in energy and if consumed regularly this can cause weight gain.
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 sugar found in fruit or 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.
eat less salt, no more than 6g a day for adults
eating too much salt can increase your blood pressure and are more likely to develop heart disease or have a stroke
foods high in salt: breakfast cereals, soups, breads and sauces.
get active and be a healthy weight
as well as eating getting active is also just as important to keep a healthy weight
to lose weight its best to eat less and exercise more but watch your weight as you do not want to fluctuate to being underweight.
do not get thirsty
you need to drink plenty of fluids a day it is recommended to drink 6-8 glasses of water a day try to avoid sugary drinks. remember to drink more fluids when its hotter weather and exercising
do not skip breakfast
breakfast is a very important meal of the day, you want a breakfast high in fibre low in fat sugar and salt. wholegrain lower sugar cereal is usually a good healthy option.
