These practical tips provide a foundation for making healthier food choices, ensuring a balanced diet that meets your energy needs.
Base Your Meals on High-Fiber Starchy Carbohydrates
Aim for starchy carbohydrates to constitute just over a third of your diet. Opt for wholegrain varieties like brown rice and whole wheat pasta, as they are richer in fiber and promote satiety.
Increase Your Fruit and Vegetable Intake
Strive for at least five portions of a variety of fruits and vegetables each day. They can be fresh, frozen, canned, or dried, providing essential vitamins and minerals.
Incorporate More Fish into Your Diet
Consume at least two portions of fish weekly, including one portion of oily fish like salmon or mackerel, which are beneficial for heart health.
Limit Saturated Fat and Sugar
Monitor your intake of saturated fats (like those in fatty meats and dairy) and added sugars (found in sweets and sugary drinks) to reduce the risk of obesity and heart disease.
Reduce Salt Intake
Keep your salt consumption below 6g per day, as excessive salt can elevate blood pressure and increase the risk of heart-related conditions.
Stay Active and Maintain a Healthy Weight
Regular physical activity is crucial for overall health and helps manage weight. Combine healthy eating with exercise to prevent various health issues.
Stay Hydrated
Drink 6 to 8 glasses of fluids daily, focusing on water, lower-fat milk, and lower-sugar drinks. Limit sugary beverages to avoid unnecessary calorie intake.
Don’t Skip Breakfast
A nutritious breakfast high in fiber and low in sugar can kickstart your day and provide essential nutrients, supporting overall health.
By following these guidelines, you can foster a healthier lifestyle and improve your overall well-being.
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