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Healthy eating tips
Eight simple healthy eating tips can help you eat better. A healthy diet balances energy intake and use by eating enough calories for activity. When you overeat or drink, your body stores excess energy as fat, causing weight gain. Too little drinking and dieting cause weight loss. Variety is key to a balanced diet and all the nutrients your body needs.
1. Eat high-fibre starches.
Just over a third of your diet should be starches. Bread, rice, pasta, potatoes, and cereals. Wholewheat pasta, brown rice, and skinned potatoes are options.
2. Eat lots of fruits and veggies
Five servings of a variety of fruits and vegetables are advised daily. Fresh, frozen, canned, dried, or juiced. An 80g serving of fresh, canned, or frozen produce. Meals should include 30g dried fruit.
3. Eat more fish—including oily.
Protein, vitamins, and minerals are abundant in fish. At least two fish servings per week, one oily.
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4. Cut sugar and saturated fat.
Fat is necessary, but limit intake. The main fats are saturated and unsaturated. High cholesterol from saturated fat increases heart disease risk. Men should limit saturated fat to 30g daily. Women should not exceed 20g saturated fat per day.
5. Limit adult salt intake to 6g/day.
Salt overload raises blood pressure. Hypertension increases heart disease and stroke risk. Without salt, you may overeat.
6. Exercise for ideal weight
Regular exercise and healthy eating may reduce serious health issues. Your health benefits too. Explore exercise benefits and adult physical activity guidelines.
7. Avoid thirst.
Stay hydrated by drinking lots. The government recommends 6–8 glasses daily. Along with food-derived fluids. All non-alcoholic drinks count, but water, low-fat milk, tea, and coffee are healthier.
8. Breakfast.
Others skip breakfast to lose weight. A balanced diet with a high-fiber, low-fat, sugar, and salt breakfast can provide nutrients.
