1. Base Your Meals on Starchy Foods
Choose whole grains and potatoes (with skin where possible) which have more fiber, vitamins, and minerals. Remember starchy foods (bread, potatoes, pasta, rice, and noodles) contain less than half the calories of fats per gram.
2. Eat Lots of Fruit and Veggies
Choose a variety of fruit and vegetables as they contain different combinations of vitamins and minerals. Fresh, frozen, tinned, and 100% fruit juices all count! Try grating vegetables like carrots and courgettes into bolognese or add lots of vegetables to homemade tomato sauce and blend.
3. Eat More Fish
Aim for at least two portions of fish per week, and one of these should be oily. Remember that one portion of fish is approximately 140g cooked weight. Oily fish (salmon, tuna, sardines, mackerel, and trout) are one of the only natural food sources of vitamin D, important for bone health. Choose from fresh, frozen, smoked and canned, but remember that smoked fish contains salt, and canned can too, so check labels and pick lower salt varieties.
4. Cut Down on Saturated Fat and Sugar
Although we need some fat in our diet (to provide the essential fatty acids and aid the absorption of the fat soluble vitamins A, D, E and K), too much fat may lead to weight gain. Saturated fats provide 9 calories per gram, more than double that from carbohydrates and protein. Replace saturated fats (butter, lard, pastries, cream, pies and cheese) which can increase your blood cholesterol levels, with unsaturated fats (vegetable oils, nuts, seeds, oily fish, and avocados). You should also limit your sugar intake. Too much sugar, especially between meals, can increase risk of tooth decay and will add extra calories. If you get a sweet craving, try having fruit instead, helping you to achieve your 5-a-day!
5. Consume Less Salt
Adults should eat no more than 6 g per day and children should have even less. A high salt intake is associated with an increased risk of developing high blood pressure, which puts you at a greater risk of developing heart disease or stroke. Most of our salt intake comes from processed foods rather than salt added during cooking or at the table, so always check food labels for the salt content! When comparing foods, a high salt content is more than 1.5g salt per 100g (or 0.6g sodium). Low is 0.3g salt or less per 100g (or 0.1g sodium). Try using extra herbs, spices, citrus juices (lemon and lime), mustard, or vinegar to flavor foods so you can use less salt in your recipes.
6. Get Active and Be a Healthy Weight
Many countries recommend 150 minutes of moderate intensity or 75 minutes vigorous intensity physical activity for adults 19-64 years of age, and muscle strength training on at least two days per week. What counts? Moderate intensity activities include cycling or brisk walking. High or vigorous intensity activities include swimming and running. Muscle strengthening activities include weight lifting, exercises with weights, or even carrying heavy boxes or groceries.
7. Don’t Get Thirsty
Aim for 8-10 glasses of fluid per day. Water is the best choice as it hydrates you without adding any extra calories to your daily intake. Most types of drink count, including water, tea, coffee, soft drinks, milk, fruit juice and smoothies, but try to avoid added sugar in your drinks as this can increase risk of dental decay. Alcohol does not count because it makes you pass urine more frequently and contributes to dehydration rather than hydration!
8. Don’t Skip Breakfast
A healthy breakfast can provide fiber, calories, vitamins, and minerals that are all important for wellness. Choose whole grain cereals, porridge, or wholemeal toast with fruit for a healthy start to the day.
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