- Base your meals on higher fiber starchy carbohydrates
Starchy carbohydrates should make up just over a third of the food you eat. They include potatoes, bread, rice, pasta and cereals.
- Eat lots of fruit and veg
It’s recommended that you eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried or juiced.
- Eat more fish, including a portion of oily fish
Fish is a good source of protein and contains many vitamins and minerals.
- Cut down on saturated fat and sugar
You need some fat in your diet, but it’s important to pay attention to the amount and type of fat you’re eating.
There are 2 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.
- Eat less salt: no more than 6 gm a day for adults
Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.
- Get active and be a healthy weight
As well as eating healthily, regular exercise may help reduce your risk of getting serious health conditions. It’s also important for your overall health and well being.
- Do not get thirsty
You need to drink plenty of fluids to stop you getting dehydrated. The government recommends drinking 6 to 8 glasses every day. This is in addition to the fluid you get from the food you eat.
- Do not skip breakfast
Some people skip breakfast because they think it’ll help them lose weight.