The key to healthy eating is to consume the right amount of energy you need to perform the amount of energy you use. What you eat each day affects your health and how you feel. Eating more than your body needs or can use will end up as stored fat. And if you eat too little, you’ll become underweight.
Good nutrition contributes to your overall health when you combine healthy eating with physical activities. Healthy eating will help you maintain a healthy weight and reduce your risk of chronic conditions.
8 Key Healthy Eating Habits That You Need To Adopt To Improve Your Wellbeing.
1. Start With Breakfast
Breakfast is the most important meal of the day and shouldn’t be skipped. It helps increase metabolism and with your energy level.
Your breakfast should be high in fibre and low in fat, sugar and salt. Go in for something that will release slowly. Porridge with break and e
gg will do with some fruits. You can also try whole grain toast with eggs.
2. Never Get Thirsty
Water forms a greater percentage of your body and that is why you need to drink lots of fluids to keep you hydrated. In addition to the fluids you get from the foods you eat, it is good to drink 6 to 8 glasses of water every day.
Avoid soft and fizzy drinks, they are high in calories and not good for your health and longevity. Water, lower fat milk and lower sugar drinks, tea, smoothies and fruit and vegetable juice are healthier choices. Drink more fluids during hot weather or while exercising.
3. Cut Down On Saturated Fat
Fat is needed in your diet, but it is important to know the amount and the type of fat you should be eating. Too much saturated fat can increase the amount of cholesterol and increase your risk of getting heart disease.
30g of saturated fat a day should be enough for men and not more than 20g a day for women. Children under the age of 11 should have less saturated fat than adults.
Fatty meat, butter, hard cheese, sausages, cakes, cream, lard, pies are some foods that are high in saturated fat and you need to cut down on their intake.
Choose food that contains unsaturated fats such as vegetable or olive oils and spreads, oily fish and avocado and lean meat.
4. Reduce Your Sugar Intake
Sugary foods are often high in calories and can increase your risk of obesity and tooth decay.
Packed foods and drinks contain high amounts of free sugar and you must reduce their intake. Use food labels to check the amount of sugar packed foods and drinks contained. More than 22.5g of total sugar per 100g means the food or drink is high in sugar and 5g of total sugar or less per 100g means the food is low in sugar.
Free sugar is found in many foods, such as fizzy drinks, sugary breakfast cereals, cakes, biscuits, pastries and puddings, sweets and chocolate and alcoholic drinks.
5. Eat Less Salt
Too much salt intake can increase your blood pressure and your likelihood of developing heart disease.
You can still be eating too much salt even without adding salt to your food. About three-quarters of the salt is already the food when you buy them; cereals, breads, biscuits, and sauces.
More than 1.5g of salt per 100g means the food is high in salt. Adults and children at age 11 and above should eat less than 6g of salt a day and children less than 11 should eat even less.
6. Eat Lots Of Fruits and Vegetables
Your body requires at least 5 portions of a variety of fruits and vegetables every day. They can come in the form of fresh, canned, dried or juiced.
Instead of meat, eat mushrooms, beans or other plant proteins. Eat fruit and vegetable salad instead of kebab. A glass of fruit juice, vegetable juice or smoothie everyday gives your 1 portion.
7. Eat More Fish
Instead of meat, fish should be regular in your diet. Fish is the better source of protein between the two and it contains many vitamins and minerals which are good for your health.
Eat at least double portions of fish a week. Include both oily fish and non-oily fish in your diet. Oily fish are high in omega-3 and can help prevent heart disease.
Oily fish include salmon, herring, sardines, mackerel, pilchards and trout. Non-oily fish include tuna, haddock, coley, cod, skate plaice and hake.
8. Get Active
Regular exercise is as important as eating healthy. Exercise is important for your overall health and wellbeing.
Having all the good diets without some form of exercise may increase your risk of getting serious health conditions.
Eating a healthy balanced diet and regular exercise apart from giving you good health can also help you maintain a healthy weight which can prevent you from health conditions such as type 2-diabetes, certain cancers, heart disease and stroke.
Failure to pay enough attention to what you eat can lead to serious conditions and reduce your lifespan. The amount of food you eat should depend on your age, size, gender and your activity level.
Download our EatWell Guide and be guided on how to eat well and improve your health.