Sundaymail EditorHigher fibre starchy carbohydrates
STARCHY carbohydrates should make up just over a third of the food you eat. They include potatoes with their skins on, bread, brown rice, whole-wheat pasta and cereals. These contain more fibre than white or refined starchy carbohydrates and can help you feel full for longer. Try to include at least one starchy food with each main meal. Keep an eye on the fats you add when you are cooking or serving these types of foods.
Eat lots of fruit and vegetables
It is recommended that you eat at least five portions of a variety of fruit and vegetables every day. They can be fresh, frozen, canned, dried or juiced. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?
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 are high in omega-three fats, which may help prevent heart disease. Oily fish include: salmon, trout, sardines, pilchards and 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.
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 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. Saturated fat is found in many foods, such as fatty cuts of meat, sausages, butter, hard cheese, cream, cakes, biscuits and pies. 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. When you are having meat, choose lean cuts and cut off any visible fat.
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. 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 six grammes 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 do not add salt to your food, you may still be eating too much.
Get active and be a healthy weight
As well as eating healthily, regular exercise may help reduce your risk of getting serious health conditions. It is also important for your overall health and well-being. 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. It is recommended to drink six to eight glasses every day. 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 are high in calories.
Do not skip breakfast
Some people skip breakfast because they think it will 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. — NHS
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