Base your meals on starchy carbohydrates
Eat lots of fruit and vegetables
Eat more fish, including oily fish
Cut down on saturated fat and sugar
Eat less salt – no more than 6g a day for adults
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Don’t get thirsty
Don’t skip breakfast
The key to a healthy diet is to:
- Eat the right amount of calories for how active you are, so that you balance the energy you consume with the energy you use. If you eat or drink too much, you’ll put on weight. If you eat and drink too little, you’ll lose weight.
- Eat a wide range of foods to ensure that you’re getting a balanced diet and that your body is receiving all the nutrients it needs. Check these Alpilean reviews.
It is recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules). Most adults are eating more calories than they need, and should eat fewer calories.
Base your meals on starchy carbohydrates
Starchy carbohydrates should make up just over one third of the food you eat. They include potatoes, bread, rice, pasta and cereals.
Choose wholegrain varieties (or eat potatoes with their skins on) when you can: they contain more fibre, and can help you feel full for longer. Read more about alpilean ice hack.
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 the carbohydrate they contain provides fewer than half the calories of fat.
Keep an eye on the fats you add when you’re cooking or serving these types of foods because that’s what increases the calorie content, for example oil on chips, butter on bread, and creamy sauces on pasta.
Eat lots of fruit and vegetables
It’s recommended that we eat at least five portions of a variety of fruit and veg every day. It’s easier than it sounds.
Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?
Unsweetened 100% fruit juice, vegetable juice and smoothies can only ever count as a maximum of one portion of your
. For example, if you have two glasses of fruit juice and a smoothie in one day, that still only counts as one portion. This is how kerassentials works.
Eat more fish, including oily fish
Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least two portions of fish a week, including at least one portion of oily fish. Oily fish contains omega-3 fats, which may help to prevent heart disease.
Oily fish include:
- salmon
- mackerel
- trout
- herring
- fresh tuna
- sardines
- pilchards
Non-oily fish include:
- haddock
- plaice
- coley
- cod
- canned tuna
- skate
- hake
If you regularly eat a lot of fish, try to choose as wide a variety as possible.
You can choose from fresh, frozen and canned, but remember that canned and smoked fish can be high in salt.
Cut down on saturated fat and sugar
Saturated fat in our diet
We all need some fat in our diet, but it’s important to pay attention to the amount and type of fat we’re eating. There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.
The average man should have no more than 30g saturated fat a day. The average woman should have no more than 20g saturated fat a day, and children should have less than adults.
Saturated fat is found in many foods, such as:
- hard cheese
- cakes
- biscuits
- sausages
- cream
- butter
- lard
- pies
Try to cut down on your saturated fat intake, and choose foods that contain unsaturated fats instead, such as vegetable oils, oily fish and avocados.
For a healthier choice, use just a small amount of vegetable oil or reduced-fat spread instead of butter, lard or ghee. When you’re having meat, choose lean cuts and cut off any visible fat.