Health & Wellbeing
Whether we are concerned for our own health and well-being or for that of our family, a healthy diet and some regular exercise can help us to feel good - both physically and mentally.
There’s plenty each of us can do to improve our health and our well-being and it needn’t be difficult. These practical tips cover the basics of healthy eating, and can help you make healthier choices.
For a healthy diet you need to:
- Balance the energy you take in with the energy you use up. Eat the right number of calories according to how active you are. The average man needs around 2,500 calories a day and the average woman needs 2,000 calories.
- Eat a wide range of foods to ensure you’re getting a balanced diet and your body gets all the nutrients it needs.
Some practical tips:
Base your meals on starchy foods
Starchy foods include things like potatoes, cereals, pasta, rice and bread. Choose wholegrain varieties when you can because they contain more fibre and can make you feel full for longer. Starchy foods should make up around one third of the foods you eat.
Eat lots of fruit and vegetables
It’s recommended that we eat at least five portions of different types of fruit and veg each day. It’s easier than it sounds - a glass of 100% unsweetened fruit juice can count as one portion and why not slice a banana over your breakfast cereal or add vegetables to a cooked dinner?
Eat more fish
Fish is a good source of protein and contains many vitamins and minerals. Two portions a week is good, including at least one portion of oily fish. Oily fish, like salmon and herring are high in omega-3 fats, which may help prevent heart disease.
Cut down on saturated fat
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 cakes, biscuits, sausages, cream, butter and hard cheese. To help reduce your intake of saturated fats choose foods that contain unsaturated fat instead, such as vegetable oils, oily fish and avocados.
Cut down on sugar
Sugary foods and drinks are often high in calories and could contribute to weight gain. Check food labels to see how much sugar foods contain - more than 15g of sugar per 100g means the food is high in sugar. We needn’t be too concerned about the natural sugars in things like fruit or milk.
Eat less salt
Even if you don’t add salt to your food, you may still be eating too much. About three-quarters of the salt we eat is already in the food we buy, such as breakfast cereals, soups, breads and sauces. Eating too much salt can raise your blood pressure and people with high blood pressure are more likely to develop heart disease or have a stroke. Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt. Adults should eat no more than 6g of salt a day.
Drink enough water
Try to drink about six to eight glasses of water or other fluids each day, to prevent dehydration. When the weather is warm or when we are active, we may need more.
Don’t skip breakfast
Research shows that eating breakfast can help people control their weight. A healthy breakfast is an important part of a balanced diet. Wholemeal cereal with fruit sliced over the top is a tasty and nutritious breakfast.