Eating healthy is not about strict diets or deprivation. It’s about feeling great, having more energy, improving your health, and boosting your mood. Understanding the basics of healthy eating and incorporating them into your daily life can lead to significant positive changes. The foundation of a healthy diet lies in balancing the calories you consume with your activity level. When you eat and drink the right amount for your energy needs, you maintain a healthy weight. Consuming more calories than you burn leads to weight gain as excess energy is stored as fat, while eating too little results in weight loss. Beyond calorie balance, a diverse diet is crucial to ensure your body receives all the essential nutrients it needs.
It’s generally recommended that men consume around 2,500 calories daily and women around 2,000 calories. However, many adults today consume more calories than necessary. This guide will walk you through practical tips to make healthier food choices and build a balanced eating pattern.
1. Build Meals Around High-Fiber Starchy Carbs
Starchy carbohydrates should form just over a third of your daily food intake. These include staples like potatoes, bread, rice, pasta, and cereals. Opt for whole grain or higher fiber varieties whenever possible, such as whole wheat pasta, brown rice, or potatoes with their skins. These options are richer in fiber compared to their white or refined counterparts, contributing to a feeling of fullness for longer periods and aiding digestion.
Aim to include at least one starchy food in each main meal. Contrary to popular belief, starchy foods themselves are not inherently fattening. In fact, gram for gram, carbohydrates provide less than half the calories of fat. The key is to be mindful of added fats during cooking or serving. For instance, adding oil to fries, butter to bread, or creamy sauces to pasta significantly increases the calorie content. Choose healthier cooking methods and toppings to enjoy starchy carbohydrates as part of a balanced diet.
2. Pile Up on Fruits and Vegetables
Incorporating a generous amount of fruits and vegetables into your daily diet is fundamental for good health. The recommendation is to consume at least 5 portions of a variety of fruits and vegetables each day. This can include fresh, frozen, canned, dried, or juiced options, offering flexibility and convenience in meeting your daily intake.
Reaching your “5 A Day” is more achievable than you might think. Simple swaps and additions can make a big difference. Try slicing a banana over your breakfast cereal or choosing a piece of fresh fruit instead of your usual mid-morning snack. A portion of fresh, canned, or frozen fruit and vegetables is about 80g. For dried fruit, a portion is 30g, and it’s best to consume dried fruit with meals due to its concentrated sugar content. While a 150ml glass of fruit juice, vegetable juice, or smoothie can also count as one portion, it’s advisable to limit these to no more than one glass a day. These drinks can be high in natural sugars and potentially impact dental health. Prioritize whole fruits and vegetables for maximum nutritional benefits and fiber intake.
3. Incorporate More Fish, Especially Oily Varieties
Fish is an excellent source of protein and a treasure trove of essential vitamins and minerals. Aim to include at least two portions of fish in your diet each week, with one portion being oily fish. Oily fish are particularly beneficial due to their high content of omega-3 fatty acids, which play a crucial role in heart health and may help prevent heart disease.
Examples of oily fish include salmon, trout, herring, sardines, pilchards, and mackerel. Non-oily fish options include haddock, plaice, coley, cod, tuna, skate, and hake. You can choose from fresh, frozen, or canned fish, but be mindful that canned and smoked fish can be higher in salt. While most people would benefit from eating more fish, it’s important to be aware of recommended consumption limits for certain types, especially for specific populations. Enjoy a variety of fish to reap the diverse nutritional benefits they offer.
4. Reduce Saturated Fats and Added Sugars
Saturated Fat
While some fat is necessary for a healthy diet, it’s crucial to pay attention to both the amount and the type of fat you consume. Saturated and unsaturated fats are the two main categories. Excessive saturated fat intake can elevate blood cholesterol levels, increasing the risk of heart disease.
The recommended daily limit for saturated fat is no more than 30g for men and 20g for women on average. Children under 11 should consume less saturated fat than adults, but a very low-fat diet is not suitable for children under 5. Interestingly, full-fat dairy products like cheese, fromage frais, and yogurt are recommended for children up to 2 years old. Saturated fats are prevalent in foods like fatty cuts of meat, sausages, butter, hard cheese, cream, cakes, biscuits, lard, and pies. To make healthier choices, try to reduce your saturated fat intake and opt for foods containing unsaturated fats instead. Unsaturated fats are found in vegetable oils, spreads, oily fish, and avocados. When cooking, use small amounts of vegetable or olive oil or reduced-fat spreads in place of butter, lard, or ghee. When choosing meat, select lean cuts and trim off any visible fat. Remember that all types of fat are high in calories, so moderation is key.
Added Sugar
Regular consumption of foods and drinks high in added sugar significantly increases the risk of obesity and tooth decay. Sugary foods and drinks are often calorie-dense and contribute to weight gain if consumed excessively. They are also a primary culprit in tooth decay, particularly when consumed between meals.
Free sugars, which are the sugars you should be cutting back on, include any sugars added to foods or drinks, as well as sugars naturally present in honey, syrups, and unsweetened fruit juices and smoothies. This is different from the sugars found naturally in whole fruits and milk, which are less of a concern. Many packaged foods and drinks contain surprisingly high amounts of free sugars. Sources of free sugars include sugary fizzy drinks, sugary breakfast cereals, cakes, biscuits, pastries, puddings, sweets, chocolate, and alcoholic beverages. Become a label reader! Food labels are invaluable tools for checking the sugar content of foods. Generally, more than 22.5g of total sugars per 100g indicates a high sugar content, while 5g of total sugars or less per 100g is considered low. Make informed choices to reduce your intake of free sugars for better overall health.
5. Lower Salt Intake: Aim for No More Than 6g Daily
Consuming too much salt can elevate blood pressure, increasing the risk of heart disease and stroke. Even if you don’t consciously add salt to your meals, you might still be consuming excessive amounts. Approximately three-quarters of the salt we eat is already present in processed foods like breakfast cereals, soups, breads, and sauces.
Utilize food labels to help you reduce your salt intake. More than 1.5g of salt per 100g signifies a high salt content. Adults and children aged 11 and over should aim for no more than 6g of salt (about a teaspoonful) per day. Younger children require even less. Become a salt-savvy shopper and cook, opting for lower-sodium choices whenever possible.
6. Stay Active and Maintain a Healthy Weight
Alongside healthy eating, regular physical activity is essential for reducing the risk of serious health conditions and promoting overall well-being. Being overweight or obese can lead to various health problems, including type 2 diabetes, certain cancers, heart disease, and stroke. Conversely, being underweight can also negatively impact health.
For most adults, losing weight, if needed, involves consuming fewer calories and increasing physical activity. A healthy, balanced diet plays a crucial role in maintaining a healthy weight. Assess whether you are at a healthy weight using a BMI calculator. If you are aiming to lose weight, consider utilizing a structured weight loss plan that combines healthy eating advice with physical activity guidance. If you are underweight or have concerns about your weight, seek advice from a healthcare professional.
7. Stay Hydrated: Drink Plenty of Fluids
Adequate fluid intake is vital to prevent dehydration. Aim to drink 6 to 8 glasses of fluids every day, in addition to the fluids you obtain from food. All non-alcoholic drinks count towards your fluid intake, but water, lower-fat milk, and lower-sugar drinks, including tea and coffee, are the healthiest choices.
Minimize your consumption of sugary soft and fizzy drinks, as they are high in calories and detrimental to dental health. Even unsweetened fruit juice and smoothies are high in free sugars and should be limited to a combined total of no more than 150ml per day. Remember to increase your fluid intake during hot weather or when engaging in physical activity to compensate for fluid loss through sweat.
8. Don’t Skip Breakfast – It Matters!
Some individuals skip breakfast believing it will aid in weight loss. However, a healthy breakfast that is high in fiber and low in fat, sugar, and salt can be an integral part of a balanced diet. It provides essential nutrients for good health and can kickstart your day with sustained energy.
A wholegrain, lower-sugar cereal with semi-skimmed milk and fruit is a delicious and healthier breakfast option. Prioritizing a nutritious breakfast sets the stage for healthier eating habits throughout the day.
By embracing these practical tips and making gradual changes towards healthier food choices, you can pave the way for improved health, increased energy levels, and a greater sense of well-being. Remember, small steps can lead to significant and lasting positive impacts on your overall health.
