Embarking on a journey towards a healthier lifestyle doesn’t require drastic measures or complicated diets. In fact, incorporating healthy foods into your daily routine can be surprisingly easy. This guide breaks down eight practical tips to help you make smarter food choices and pave the way for a healthier, happier you. It’s all about balance and making sustainable changes that fit seamlessly into your life.
1. Build Your Meals Around High-Fiber Starchy Carbohydrates
Starchy carbohydrates are a vital source of energy and should form a significant portion of your daily food intake – just over a third of what you eat. Think of staples like potatoes, bread, rice, pasta, and cereals as your mealtime foundation.
To maximize the health benefits, opt for higher fiber or wholegrain versions whenever possible. Switching to wholewheat pasta, brown rice, or enjoying potatoes with their skins intact can make a big difference. These options are richer in fiber compared to their white or refined counterparts, helping you feel fuller for longer and aiding in digestion.
Make it a goal to include at least one starchy food with every main meal. Despite common misconceptions, starchy foods themselves aren’t fattening. Gram for gram, carbohydrates actually provide less than half the calories of fat. The key is to be mindful of added fats during cooking or serving. For example, be cautious with oil on fries, butter on bread, or creamy sauces on pasta, as these additions significantly increase the calorie content.
2. Load Up on Fruits and Vegetables
Aim to eat at least 5 portions of a diverse range of fruits and vegetables every single day. This might sound like a lot, but it’s more achievable than you think! Fruits and vegetables can be fresh, frozen, canned, dried, or juiced – variety is key.
Reaching your “5 A Day” is easier than you might imagine. Start simple: slice a banana over your morning cereal or replace your usual mid-morning snack with an apple or a handful of berries.
A portion of fresh, canned, or frozen fruit and vegetables is about 80g. For dried fruit, which is more concentrated in sugar, a portion is 30g and should ideally be consumed during mealtimes rather than as snacks.
While a 150ml glass of fruit juice, vegetable juice, or smoothie can also count as one portion, it’s best to limit these to no more than one glass a day. These drinks can be surprisingly high in sugar and can be detrimental to your dental health.
3. Incorporate More Fish, Especially Oily Fish
Fish is an excellent source of protein and packed with essential vitamins and minerals that are crucial for overall health.
Strive to eat at least two portions of fish per week, and make sure one of those portions is oily fish. Oily fish are nutritional powerhouses, rich in omega-3 fatty acids. These healthy fats are known to be beneficial for heart health and may help reduce the risk of heart disease.
Examples of oily fish include:
- Salmon
- Trout
- Herring
- Sardines
- Pilchards
- Mackerel
Non-oily fish options are also healthy and include:
- Haddock
- Plaice
- Coley
- Cod
- Tuna
- Skate
- Hake
You can choose from fresh, frozen, or canned fish, but be aware that canned and smoked fish can sometimes be high in salt content. While most people would benefit from eating more fish, it’s worth noting that there are recommended consumption limits for certain types of fish, especially for specific populations.
4. Reduce Saturated Fat and Sugar Intake
Saturated Fat
While some fat is necessary for a healthy diet, it’s crucial to be mindful of the type and amount of fat you consume. There are two primary types of fat: saturated and unsaturated. Excessive saturated fat intake can elevate cholesterol levels in the blood, increasing your risk of heart disease.
For men, the recommended daily limit for saturated fat is no more than 30g, and for women, it’s no more than 20g. Children under 11 should consume even less saturated fat than adults, although a very low-fat diet is not appropriate for children under 5. Full-fat dairy products, such as cheese, yogurt, and fromage frais, are recommended for children up to 2 years old.
Saturated fat is prevalent in various foods, including:
- Fatty cuts of meat
- Sausages
- Butter
- Hard cheese
- Cream
- Cakes
- Biscuits
- Lard
- Pies
To make healthier choices, try to reduce your intake of saturated fat and opt for foods containing unsaturated fats instead. Good sources of unsaturated fats include vegetable oils, olive oil, spreads made from vegetable oils, oily fish, and avocados.
When cooking, use small amounts of vegetable or olive oil or reduced-fat spread instead of butter, lard, or ghee. When choosing meat, select lean cuts and trim off any visible fat before cooking. Remember that all types of fat are high in calories, so moderation is key.
Sugar
Regularly consuming foods and drinks high in sugar significantly increases your risk of obesity and tooth decay. Sugary foods and drinks are often high in calories, and overconsumption can lead to weight gain. They also contribute to tooth decay, especially when eaten between meals.
It’s important to differentiate between “free sugars” and sugars naturally found in fruits and milk. Free sugars are those added to foods and drinks during processing or found naturally in honey, syrups, unsweetened fruit juices, and smoothies. It’s the free sugars you should aim to reduce in your diet.
Many packaged foods and drinks contain surprisingly high levels of free sugars. These are found in items like:
- Sugary fizzy drinks
- Sugary breakfast cereals
- Cakes
- Biscuits
- Pastries and puddings
- Sweets and chocolate
- Alcoholic drinks
Food labels are your allies in making informed choices. Use them to check 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.
5. Limit Salt Intake: Aim for No More Than 6g a Day for Adults
Excessive salt consumption can lead to elevated blood pressure. Individuals with high blood pressure are at a greater risk of developing heart disease and stroke.
Even if you don’t add salt to your meals yourself, you might still be consuming too much. Approximately three-quarters of the salt we eat is already present in processed foods like breakfast cereals, soups, breads, and sauces.
Again, food labels are valuable tools. More than 1.5g of salt per 100g signifies a high salt content.
Adults and children over 11 years old should aim for no more than 6g of salt (about a teaspoonful) per day. Younger children require even less.
6. Stay Active and Maintain a Healthy Weight
Alongside healthy eating, regular physical activity plays a crucial role in reducing your risk of serious health conditions and is vital for overall well-being.
Being overweight or obese can increase your risk of health problems such as type 2 diabetes, certain cancers, heart disease, and stroke. Conversely, being underweight can also negatively impact your health.
For most adults, losing weight involves consuming fewer calories. If weight loss is your goal, focus on eating less and being more physically active. Adopting a healthy, balanced diet is key to maintaining a healthy weight in the long run.
You can check if you are within a healthy weight range using a BMI (Body Mass Index) calculator. If you are aiming to lose weight, consider utilizing resources like weight loss plans that combine healthier eating advice with physical activity guidance. If you are underweight or have concerns about your weight, seeking advice from a healthcare professional like your doctor or a dietitian is recommended.
7. Stay Hydrated – Don’t Get Thirsty
Adequate fluid intake is essential to prevent dehydration. Health guidelines generally recommend drinking 6 to 8 glasses of fluids daily, in addition to the fluids you obtain from the food you eat.
All non-alcoholic beverages count towards your fluid intake, but water, lower-fat milk, and lower-sugar drinks like tea and coffee are the healthiest choices.
Try to avoid sugary soft drinks and fizzy drinks, as they are high in calories and detrimental to your teeth. Even unsweetened fruit juice and smoothies are relatively high in free sugars, so their consumption should be limited. Your combined daily intake from fruit juice, vegetable juice, and smoothies should ideally not exceed 150ml, which is a small glass. Remember to increase your fluid intake during hot weather or when engaging in physical activity.
8. Never Skip Breakfast
Some people believe skipping breakfast is a way to lose weight. 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 your body with essential nutrients needed for good health and can set a positive tone for your eating habits throughout the day.
A great example of a healthy and tasty breakfast is wholegrain, lower-sugar cereal with semi-skimmed milk and topped with sliced fruit. This combination provides fiber, vitamins, and sustained energy to start your day right.
By incorporating these eight simple steps into your daily life, you can make healthy eating an easy and enjoyable part of your routine. Remember, small changes can lead to significant improvements in your overall health and well-being.
