In today’s fast-paced world, taking care of our health has become a top priority. A key aspect of a healthy lifestyle is proper and balanced nutrition. It’s not just about dieting; it’s a conscious choice that helps you maintain energy, prevent illnesses, and feel great every single day.
This article offers you 8 practical and simple healthy eating tips that will help you make your diet more beneficial, without complicated calorie counting or strict restrictions. We’ve combined the best recommendations so you can easily incorporate them into your daily life.
1. Base Your Meals on Higher Fibre Starchy Carbohydrates
Starchy carbohydrates should make up just over a third of the food you eat. These include potatoes, bread, rice, pasta, and cereals. For maximum benefit, choose wholegrain and high-fibre options:
- Wholewheat pasta: Contains more fiber and keeps you feeling full longer.
- Brown rice: A great alternative to white rice.
- Potatoes with their skins on: The skin contains many beneficial nutrients.
Contrary to popular belief, starchy foods themselves don’t cause weight gain. It’s important to watch the added fats (oil, creamy sauces) that significantly increase the calorie content of dishes.
2. Eat Lots of Fruit and Veg – At Least 5 Portions a Day
Fruits and vegetables are packed with vitamins, minerals, and antioxidants. It’s recommended to eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, or dried.
- Add a banana to your morning oatmeal.
- Swap your usual snack for a piece of fruit.
- A portion of fresh, canned, or frozen fruit/vegetables is about 80g.
- Limit fruit juice and smoothies to 150ml per day due to their high sugar content.
3. Include More Fish, Including Oily Fish
Fish is a good source of protein, vitamins, and minerals. Aim for at least 2 portions of fish a week, with at least one being oily fish.
- Oily fish (rich in Omega-3): Salmon, trout, herring, sardines, mackerel. These fats are crucial for heart health.
- Non-oily fish: Cod, haddock, plaice, tuna (fresh or canned in water).
- Be mindful: Canned and smoked fish can be high in salt.
4. Cut Down on Saturated Fat and Sugar
Saturated Fat: Too much saturated fat (found in fatty meats, butter, hard cheeses, baked goods) can raise cholesterol levels. Replace them with unsaturated fats:
- Use vegetable oils (olive, sunflower) or reduced-fat spreads instead of butter or lard.
- Choose lean cuts of meat and trim any visible fat.
Sugar: Regularly consuming foods and drinks high in sugar contributes to weight gain and tooth decay.
- Reduce intake of sugary fizzy drinks, sweets, biscuits, and cakes.
- Read food labels carefully: More than 22.5g of sugar per 100g is considered high.
5. Eat Less Salt – No More Than 6g a Day
Excess salt can raise blood pressure, increasing the risk of heart disease and stroke. Much of the salt we consume is already in processed foods (bread, soups, breakfast cereals).
- Use herbs and spices instead of salt to flavor your meals.
- Check food labels: More than 1.5g of salt per 100g is high.
- For adults and children aged 11 and over, the recommended daily limit is no more than 6g (about a teaspoonful).
6. Get Active and Maintain a Healthy Weight
Healthy eating goes hand-in-hand with physical activity. Regular exercise not only helps maintain a healthy weight but also improves overall well-being, reducing the risk of many diseases.
- If you’re trying to lose weight, focus on reducing your calorie intake and increasing physical activity.
- Use a BMI (Body Mass Index) calculator to determine if you are in a healthy weight range.
7. Stay Hydrated – Avoid Dehydration
To keep your body functioning optimally, you need to drink plenty of fluids – 6-8 glasses every day.
- Water, lower-fat milk, unsweetened tea, and coffee are healthy choices.
- Avoid sugary soft drinks, which are high in calories and bad for your teeth.
- Remember that juices and smoothies, despite their perceived benefits, contain a lot of sugar, so their consumption should be limited.
8. Don’t Skip Breakfast
Breakfast is the most important meal of the day. A healthy breakfast, rich in fiber and low in fat, sugar, and salt, provides energy for the whole day and helps control appetite, preventing overeating.
- An example of a healthy breakfast: wholegrain, lower-sugar cereal with semi-skimmed milk and fresh fruit.
Implementing these simple healthy eating tips into your daily routine can significantly improve your well-being, energy levels, and overall health. Remember, consistency and balance are key. Start small, and you’ll see how each step brings you closer to a healthier and happier lifestyle. Your body will thank you!