1.Meals based on starchy foods
Starches: potatoes, cereals, pasta, rice and bread. Choose whole grain varieties when you can: they contain more fiber, and can make you feel full longer. Starchy foods should make up about a third of the food you eat.
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 they contain less than half the calories of fat. Learn more foods rich in starch.
Eat plenty of fruits and vegetables
E 'recommended to eat at least five portions of different fruits and vegetables per day. It is easier than it seems. A glass of fruit juice to 100% free sugar can count as one portion, and vegetables cooked into dishes also count. Why not cut a banana to your cereal or exchange usually mid-morning snack for a little "crazy? For more than 5 per day.
2. Eat more fish
Fish is a good source of protein and contains many vitamins and minerals. Objective least two servings per week, including at least one portion of oily fish. Fatty fish are rich in omega-3, 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 are salmon, mackerel, trout, herring, fresh tuna, sardines and sardines. Nonfat fish haddock, plaice, Coley, cod, tinned tuna, skate and hake. Who regularly eats a lot of fish should try to choose as wide a variety as possible.
3. Reduce saturated fats and sugar
We all need a little "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 fat saturated 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 cheeses, cakes, biscuits, sausages, cream, butter, lard and pies. reduce and Try to choose foods that contain unsaturated fats instead of saturated fats, such as vegetable oils, oily fish and avocados. For a healthier choice, use only a small amount of vegetable oil or reduced fat spread instead of butter, lard or ghee. When you have meat, choose lean cuts and cut off any visible fat. Learn more and get advice how to cut, eat less saturated fat.
Most people in the UK eat and drink too much sugar. Sugary foods and drinks, including alcoholic beverages, are often high in calories, and could contribute to weight gain. They can also cause tooth decay, especially if eaten between meals. Reduce sugary soft drinks, alcoholic beverages, cakes, biscuits and pastries, which contain added sugars: this is the type of sugar that we should reduce rather than sugars that are found naturally in foods such as fruits and milk. Food labels can help: use them to check how many foods contain sugar. More than 15 g of sugar per 100g means the food is high in sugar. Learn more sugar.
4. Eat less salt
Even if you do not add salt to your food, you may still be eating too much. Approximately three quarters of the salt we eat is already in the food we buy, such as cereals, soups, breads and sauces. Eating too much salt can raise your blood pressure. People with hypertension are more likely to develop heart disease or stroke. Use food labels to help reduce. More than 1.5g salt per 100g means the food is high in salt. Adults and children over 11 should eat no more than 6g of salt per day. Younger children should have even less. Learn more Salt: the facts.
5. How to be active and a healthy weight
Have a healthy and balanced diet plays an important role in maintaining a healthy weight, which is an important part of overall good health. Being overweight or obese can lead to health problems such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight can also affect your health. Check if you are a healthy weight by using our Healthy weight calculator. Most adults need to lose weight, and they need to eat less calories to do so. If you are looking to lose weight, try to eat less and be more active. Eat a healthy, balanced diet will help: aim to reduce the consumption of foods rich in fat and sugar, and eat plenty of fruits and vegetables. Remember that alcohol is high in calories, so cutting can help you control your weight. You can find information and advice to help you lose weight. If you're underweight, see Underweight adults. If you are worried about your weight, ask your family doctor or a dietitian for advice.
Physical activity can help maintain weight loss and a healthy weight. Being active does not necessarily mean hours in the gym, you can find a way to fit more activity into your daily life. For example, try to get off the bus one stop before 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, do not forget to reward yourself with a treat that is rich in calories. If you're hungry after activity to choose foods and beverages low in calories but still filling.
6. Not thirsty
We need to drink about 1.2 liters of fluid per day to prevent us from getting dehydrated. This is in addition the fluid is obtained from the food we eat. All soft drinks count, but water, juice, milk and fruits are the healthiest. Try to avoid sugary soft drinks and beverages high in added sugar and can be high in calories and bad for teeth. When the weather is warm or when we get active, we may need more. More drinks.
7. Do not skip breakfast
Some people skip breakfast because they think it will help them lose weight. In fact, research shows that eating breakfast can help people control their weight. A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health. Whole grains, fruit slices on top with a tasty and nutritious breakfast.
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 they contain less than half the calories of fat. Learn more foods rich in starch.
Eat plenty of fruits and vegetables
E 'recommended to eat at least five portions of different fruits and vegetables per day. It is easier than it seems. A glass of fruit juice to 100% free sugar can count as one portion, and vegetables cooked into dishes also count. Why not cut a banana to your cereal or exchange usually mid-morning snack for a little "crazy? For more than 5 per day.
2. Eat more fish
Fish is a good source of protein and contains many vitamins and minerals. Objective least two servings per week, including at least one portion of oily fish. Fatty fish are rich in omega-3, 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 are salmon, mackerel, trout, herring, fresh tuna, sardines and sardines. Nonfat fish haddock, plaice, Coley, cod, tinned tuna, skate and hake. Who regularly eats a lot of fish should try to choose as wide a variety as possible.
3. Reduce saturated fats and sugar
We all need a little "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 fat saturated 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 cheeses, cakes, biscuits, sausages, cream, butter, lard and pies. reduce and Try to choose foods that contain unsaturated fats instead of saturated fats, such as vegetable oils, oily fish and avocados. For a healthier choice, use only a small amount of vegetable oil or reduced fat spread instead of butter, lard or ghee. When you have meat, choose lean cuts and cut off any visible fat. Learn more and get advice how to cut, eat less saturated fat.
Most people in the UK eat and drink too much sugar. Sugary foods and drinks, including alcoholic beverages, are often high in calories, and could contribute to weight gain. They can also cause tooth decay, especially if eaten between meals. Reduce sugary soft drinks, alcoholic beverages, cakes, biscuits and pastries, which contain added sugars: this is the type of sugar that we should reduce rather than sugars that are found naturally in foods such as fruits and milk. Food labels can help: use them to check how many foods contain sugar. More than 15 g of sugar per 100g means the food is high in sugar. Learn more sugar.
4. Eat less salt
Even if you do not add salt to your food, you may still be eating too much. Approximately three quarters of the salt we eat is already in the food we buy, such as cereals, soups, breads and sauces. Eating too much salt can raise your blood pressure. People with hypertension are more likely to develop heart disease or stroke. Use food labels to help reduce. More than 1.5g salt per 100g means the food is high in salt. Adults and children over 11 should eat no more than 6g of salt per day. Younger children should have even less. Learn more Salt: the facts.
5. How to be active and a healthy weight
Have a healthy and balanced diet plays an important role in maintaining a healthy weight, which is an important part of overall good health. Being overweight or obese can lead to health problems such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight can also affect your health. Check if you are a healthy weight by using our Healthy weight calculator. Most adults need to lose weight, and they need to eat less calories to do so. If you are looking to lose weight, try to eat less and be more active. Eat a healthy, balanced diet will help: aim to reduce the consumption of foods rich in fat and sugar, and eat plenty of fruits and vegetables. Remember that alcohol is high in calories, so cutting can help you control your weight. You can find information and advice to help you lose weight. If you're underweight, see Underweight adults. If you are worried about your weight, ask your family doctor or a dietitian for advice.
Physical activity can help maintain weight loss and a healthy weight. Being active does not necessarily mean hours in the gym, you can find a way to fit more activity into your daily life. For example, try to get off the bus one stop before 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, do not forget to reward yourself with a treat that is rich in calories. If you're hungry after activity to choose foods and beverages low in calories but still filling.
6. Not thirsty
We need to drink about 1.2 liters of fluid per day to prevent us from getting dehydrated. This is in addition the fluid is obtained from the food we eat. All soft drinks count, but water, juice, milk and fruits are the healthiest. Try to avoid sugary soft drinks and beverages high in added sugar and can be high in calories and bad for teeth. When the weather is warm or when we get active, we may need more. More drinks.
7. Do not skip breakfast
Some people skip breakfast because they think it will help them lose weight. In fact, research shows that eating breakfast can help people control their weight. A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health. Whole grains, fruit slices on top with a tasty and nutritious breakfast.
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