Eight tips for healthy eating

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					Eight tips for healthy eating

Eating a healthy, balanced diet is {an important|a crucial|a vital|a very important} {part of|a part of}
maintaining {good|sensible|smart} health, {and can|and may|and might} {help you|assist you} feel your
best. It {can be|are often|will be|is|may be} {simple|straightforward|easy}, too. {just|simply} follow these
eight tips {to get|to urge|to induce} started.
The two keys to a healthy diet are:
Eat {the right|the proper|the correct} {number|variety|range} of calories {for how|for a way|for the way}
active {you are|you're}, {so that|in order that|so} you balance the energy you consume with the energy
{you use|you employ|you utilize}. If you eat or drink {too much|an excessive amount of}, you’ll {put
on|placed on} weight. If you eat too {little|very little} you’ll lose weight. {the average|the typical|the
common} man {needs|wants|desires} around {2|two|a pair of},500 calories {a day|each day|every
day|daily|on a daily basis}. {the average|the typical|the common} {woman|lady|girl} {needs|wants|desires}
{2|two|a pair of},000 calories. Most adults are eating {more|additional|a lot of} calories than {they
need|they have}, {and should|and will|and may} eat fewer calories.
Eat {a wide|a good|a large} {range|vary} of foods {to ensure|to make sure|to confirm} that you’re
{getting|obtaining} a balanced diet {and that|which} your body is receiving all the nutrients it
Get started

The eatwell plate
To help you get {the right|the proper|the correct} balance of the {five|5} main food {groups|teams}, take {a
look|a glance} at the eatwell plate (PDF, 120kb)
To maintain a healthy diet, the eatwell plate shows {you how|you ways|you the way} {much|a lot
of|abundant} of what you eat {should|ought to} {come|come back|return} from {each|every} food
These {practical|sensible} tips {cover|cowl} {the basics|the fundamentals} of healthy eating, {and can|and
may|and might} {help you|assist you} {make|build|create} healthier choices:
Base your meals on starchy foods
Starchy foods {include|embrace|embody} potatoes, cereals, pasta, rice and bread. {choose|select|opt for}
wholegrain varieties {when you|once you|after you} can: they contain {more|additional|a lot of} fibre, {and
can|and may|and might} {make you|cause you to} feel full {for longer|for extended}. Starchy foods
{should|ought to} {make up|structure|compose|frame|form up|conjure} around one third of the foods you
Most {of us|folks|people} {should|ought to} eat {more|additional|a lot of} starchy foods: {try to|attempt to|try
and} {include|embrace|embody} {at least|a minimum of} one starchy food with {each|every} main meal.
Some {people|individuals|folks} {think|assume|suppose} starchy foods are fattening, {but|however} gram
for gram they contain fewer than {half|[*fr1]|0.5} the calories of fat. Learn {more|additional|a lot of} in
Starchy foods.
Eat {lots of|many|a lot of|numerous|countless|several|scores
of|ample|countless|legion|several|variant|various|voluminous} fruit and veg
It’s {recommended|counseled|suggested} that {we|we have a tendency to|we tend to} eat {at least|a
minimum of} {five|5} {portions|parts} {of different|of various} {types of|sorts of|kinds of|styles of|varieties
of|forms of} fruit and veg {a day|each day|every day|daily|on a daily basis}. It’s easier than it sounds. A
glass of {100 pc|100%|100 percent} unsweetened fruit juice {can|will} count {as
one|together|jointly|mutually|collectively|united|joined|in concert} portion, and vegetables cooked into
dishes {also|additionally|conjointly} count. Why not chop a banana over your breakfast cereal, or swap
your usual mid-morning snack {for some|for a few} dried fruit? Learn {more|additional|a lot of} in {5|five} {a
day|each day|every day|daily|on a daily basis}.
Eat {more|additional|a lot of} fish
Fish {is a|may be a|could be a} {good|sensible|smart} {source|supply} of protein and contains
{many|several} vitamins and minerals. Aim for {at least|a minimum of} {two|2} {portions|parts} {a
week|every week|per week}, {including|as well as|together with} {at least|a minimum of} one portion of oily
fish. Oily fish is high in omega-3 fats, {which may|which can} {help|facilitate} {to prevent|to stop|to
forestall} heart disease. {you can|you'll|you'll be able to} {choose from|choose between|make a choice
from|select from} {fresh|recent|contemporary}, frozen and canned; {but|however} {remember|keep in
mind|bear in mind} that canned and smoked fish {can be|are often|will be|is|may be} high in salt. Oily fish
{include|embrace|embody} salmon, mackerel, trout, herring, fresh tuna, sardines and pilchards. Non-oily
fish {include|embrace|embody} haddock, plaice, coley, cod, tinned tuna, skate and hake. Anyone who
{regularly|often|frequently} eats {a lot|plenty|lots} of fish {should|ought to} {try to|attempt to|try and}
{choose|select|opt for} as wide {a variety|a spread|a range} as {possible|potential|attainable|doable}.
Cut down on saturated fat and sugar
We all {need|would like|want} some fat in our diet. {but|however} it’s {important|necessary|vital} to {pay
attention|concentrate|listen} to {the amount|the quantity|the number} {and type|and sort|and kind} of fat
we’re eating. There are {two|2} main {types of|sorts of|kinds of|styles of|varieties of|forms of} fat: saturated
and unsaturated. {too much|an excessive amount of} saturated fat {can|will} increase {the amount|the
quantity|the number} of cholesterol {in the|within the} blood, {which|that} {increases|will increase} your risk
of developing heart disease. Saturated fat is found in {many|several} foods, {such as|like|like}
{hard|exhausting|onerous|arduous|laborious} cheese, cakes, biscuits, sausages, cream, butter, lard and
pies. {try to|attempt to|try and} {cut down|hamper|prevent|slow down|weigh down|impede|abate|block|bog
down|curtail}, and {choose|select|opt for} foods that contain unsaturated {rather than|instead of} saturated
fats, {such as|like|like} vegetable oils, oily fish and avocados. For a healthier {choice|selection|alternative},
use a {just|simply} {a small|alittle|atiny low} {amount|quantity} of vegetable oil or reduced fat
{spread|unfold} {instead of|rather than} butter, lard or ghee. When {you're|you are} having meat,
{choose|select|opt for} lean cuts and {cut off|stop|discontinue|bring to an end|bring to a halt|interrupt} any
visible fat. Learn more, {and get|and obtain|and acquire|and find} {tips on|recommendations on|tips about}
{cutting down|lowering|reducing|scaling down|thinning out}, in Eat less saturated fat.

Most people {in the|within the} UK eat and drink {too much|an excessive amount of} sugar. Sugary foods
and drinks, {including|as well as|together with} alcoholic drinks, are {often|typically|usually} high in
calories, {and could|and will} contribute to weight gain. {they can|they will|they'll}
{also|additionally|conjointly} cause tooth decay, {especially|particularly} if eaten between meals. {cut
down|hamper|prevent|slow down|weigh down|impede|abate|block|bog down|curtail} on sugary fizzy
drinks, alcoholic drinks, cakes, biscuits and pastries, {which|that} contain added sugars: {this is|this is
often|this can be} {the kind|the type|the sort} of sugar {we should|we should always|we must always} be
{cutting down|lowering|reducing|scaling down|thinning out} on {rather than|instead of} sugars that are
found naturally in foods {such as|like|like} fruit and milk. Food labels {can|will} help: use them {to check|to
see|to ascertain|to envision|to examine|to visualize} {how much|what proportion|what quantity} sugar
foods contain. {more than|quite|over} 15g of sugar per 100g {means that|means|implies that} the food is
high in sugar. Learn {more|additional|a lot of} in Sugars.
Eat less salt
Even if you don’t add salt to your food, {you may|you'll|you will} still be eating {too much|an excessive
amount of}. {about|concerning|regarding} three-quarters of the salt {we|we have a tendency to|we tend to}
eat is already {in the|within the} food {we|we have a tendency to|we tend to} {buy|purchase|get|obtain},
{such as|like|like} breakfast cereals, soups, breads and sauces. Eating {too much|an excessive amount
of} salt {can|will} raise your blood pressure. {people|individuals|folks} with high blood pressure are
{more|additional|a lot of} {likely|doubtless|probably|possible|seemingly} to develop heart disease or have
a stroke. Use food labels {to help|to assist} {you cut|you narrow|you chop} down. {more than|quite|over}
{1|one}.5g of salt per 100g {means|suggests that|means that} the food is high in salt. Adults {and
children|and youngsters|and kids} over {11|eleven} {should|ought to} eat no {more than|quite|over} 6g of
salt {a day|each day|every day|daily|on a daily basis}. Younger {children|youngsters|kids} {should|ought
to} have even less. Learn {more|additional|a lot of} in Salt: the facts.
Get active and be a healthy weight
Eating a healthy, balanced diet plays {an important|a crucial|a vital|a very important} {part|half} in
maintaining a healthy weight, {which|that} is {an important|a crucial|a vital|a very important} {part of|a part
of} overall {good|sensible|smart} health. Being overweight or obese {can|will} led to health conditions
{such as|like|like} {type|sort|kind} {2|two|a pair of} diabetes, {certain|sure|bound} cancers, heart disease
and stroke. Being underweight {could|might|may} {also|additionally|conjointly} {affect|have an effect on}
your health. Check {whether|whether or not} you’re a healthy weight by using our Healthy weight
calculator. Most adults {need to|got to|have to be compelled to|ought to} lose weight, {and need|and
wish|and want} to eat fewer calories {in order|so as} {to do|to try to to|to try and do} this. If {you're|you are}
{trying|making an attempt|attempting} to lose weight, aim to eat less and be {more|additional|a lot of}
active. Eating a healthy, balanced diet {will|can} help: aim {to cut|to chop} down on foods that are high in
fat and sugar, and eat {plenty of|many|lots of} fruit and vegetables. {don't forget|do not forget|remember}
that alcohol {is also|is additionally} high in calories, {so|thus|therefore} {cutting
down|lowering|reducing|scaling down|thinning out} {can|will} {help you|assist you} {to control|to regulate|to
manage} your weight. {you can|you'll|you'll be able to} {find|notice|realize} {information|info|data} and
{advice|recommendation} {to help|to assist} in Lose weight. If you’re underweight, see Underweight
adults. If {you're|you are} worried {about|concerning|regarding} your weight, {ask|raise} your GP or a
dietitian for {advice|recommendation}.

Physical activity {can|will} {help you|assist you} {to maintain|to take care of|to keep up} weight loss or be a
healthy weight. Being active doesn’t {have to|need to|got to|have to be compelled to|ought to} mean hours
at the gym: {you can|you'll|you'll be able to} {find|notice|realize} {ways|ways that|ways in which} {to fit|to
suit} {more|additional|a lot of} activity into your {daily life|lifestyle|way of life|existence|standard of
living|everyday life}. {for example|for instance|as an example}, {try|attempt|strive} {getting|obtaining} off
the bus one stop {early on|early|timely|ahead of time|too soon} the
{way|method|means|approach|manner} home from work, and walking. Being physically active
{may|might|could} {help|facilitate} {reduce|scale back|cut back} {the risk|the danger|the chance} of heart
disease, stroke {and type|and sort|and kind} {2|two|a pair of} diabetes. For {more|additional|a lot of}
{ideas|concepts|ideas}, see Get active your {way|method|means|approach|manner}. {after|when|once}
{getting|obtaining} active, {remember|keep in mind|bear in mind} {not to|to not} reward yourself with a
treat {that is|that's} high in calories. If {you feel|you are feeling|you're feeling} hungry {after|when|once}
activity {choose|select|opt for} foods or drinks that are lower in calories {but|however} still filling.
Don't get thirsty
We need to drink {about|concerning|regarding} {1|one}.2 litres of fluid {every day|a day|each day|daily|on
a daily basis} {to stop|to prevent} us {getting|obtaining} dehydrated. {this is|this is often|this can be} {in
addition|additionally} to the fluid {we|we have a tendency to|we tend to} get from the food {we|we have a
tendency to|we tend to} eat. All non-alcoholic drinks count, but water, milk and fruit juices are {the
most|the foremost} healthy. {try to|attempt to|try and} avoid sugary soft and fizzy drinks that are high in
added sugars {and can|and may|and might} be high in calories and {bad|dangerous|unhealthy} for teeth.
When the weather is {warm|heat}, or {when we|once we|after we} get active, {we|we have a tendency
to|we tend to} {may need|may have|might have} {more|additional|a lot of}. Learn {more|additional|a lot of}
in Drinks.
Don’t skip breakfast
Some {people|individuals|folks} skip breakfast {because|as a result of|as a result of} they
{think|assume|suppose} {it will|it'll} {help|facilitate} them lose weight. In fact, {research|analysis} shows
that eating breakfast {can|will} {help|facilitate} {people|individuals|folks} {control|management} their
weight. A healthy breakfast is {an important|a crucial|a vital|a very important} {part of|a part of} a balanced
diet, and provides {some of|a number of} the vitamins and minerals {we need|we'd like|we want} for
{good|sensible|smart} health. Wholemeal cereal, with fruit sliced over {the top|the highest} {is a|may be
a|could be a} tasty and nutritious breakfast.
More {information|info|data}

Learn {more|additional|a lot of} {about|concerning|regarding} healthy eating {in a|during a|in an
exceedingly|in a very} balanced diet, {and read|and skim|and browse} {about|concerning|regarding} the
energy contained in food in Understanding calories.

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