1.Create your healthy eating plan around whole,unprocessed foods
This is the golden rule of healthy eating. Follow this
rule and you’ll probably be following all the other
advice on this list. Whole foods are things like fruits,
vegetables, pulses and whole grains.
The best way
to stick to whole foods is to make everything
from scratch using raw ingredients. But that’s not
a very realistic aim! People rely on pre-made
foods for all sorts of reasons.
Instead, make healthier
choices.
Pay attention to traffic light labelling on foods
and favour those with lots of green.
Think about the
ingredients of what you’re about to buy: can you tell how
this was made? If not, there may be additives and
processed foods lurking in there.
2.Goverment guidelines for healthy eating include your 5 A Day
We all know we should be eating our 5 A Day, right?
Well, actually we should be aiming for at least five.
When it comes to getting the vitamins and
minerals you need, the more fruit and vegetables the better!
Foods that count as a portion are:
*80g of fruit or vegetables (fresh, canned and frozen all count)
*30g of dried fruit
*150ml fruit or vegetable juice
*80g beans or pulses
You should limit fruit or vegetable juice to one 150ml portion
a day due to the high sugar content. Beans and pulses only
count as one portion a day however many you eat, because they
are lower in nutrients than other fruits and vegetables.
If you struggle to eat five portions, try eating fruit or veg as snacks,
starting your day with a glass of juice, and making sure you
have at least two portions with both lunch and dinner.
3.Add more fibre to your healthy eating meal plan
The simplest way to instantly improve your diet is
swapping white breads, rice and pasta for brown or
wholemeal varieties. These all have much more
fibre in them than white options. Alternatively, seek
out ‘high fibre’ white versions.
Fibre is essential to
a healthy diet but around 90% of people in the
UK don’t eat enough.
your total energy intake from fats and less than
10% from added sugars, and limiting your salt intake
to 5g (one teaspoon).
*How to eat less fat
To reduce your fat intake, try steaming or boiling food instead of frying.
Use healthy fats such as rapeseed or olive oil in cooking. Trim visible fat
from meat before you cook it, or opt for oily fish instead of meat. And cut
back on pre-packaged cakes, snacks and biscuits.
*How to eat less salt
Pre-packaged foods also tend to be high in salt, as do processed meats
and – unsurprisingly – things like cheese and crisps that taste very salty.
You can also reduce how much you add during cooking and stop adding
salt at the table. Your taste buds will adapt before long.
*How to eat less sugar
Cut back on added sugars by avoiding sugary snacks such as sweets, soft
drinks, cakes and biscuits. Drinks are often the main culprit, so stick to
water wherever possible. And remember, traffic light food labels highlight
the levels of salt, sugar and fat in many foods, so it’s always a good idea
to check them.
promote good health. Maintaining a healthy bodyweight is one
of the best ways to keep your body fighting fit. In order to lose
weight, you need to burn more calories than you consume. The NHS
Eatwell guide has some great advice on getting started, but it’s always
best to seek advice from a professional. Speak to your GP, who will help you
access the right advice for you, or book an appointment with a dietician.
They’ll give you a dietary consultation that will result in a tailored nutritional
plan specific to your individual needs.