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5 practical tips cover the basics of healthy eating
28 Sep, 2019
The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use

1. Eat lots of fruit and vegitables 

It's recommended that you eat at least 5 portions of a variety of fruit and vegetables every day. They can be fresh, frozen, canned, dried or juiced.

2. Eat more fish 

Fish is a good source of protein and contains many vitamins and minerals.

Aim to eat at least 2 portions of fish a week, 

fish are high in omega-3 fats, which may help prevent heart disease. 

3. Cut down on saturated fat and sugar

Saturated fat

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,

Sugar


Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay.

Sugary foods and drinks are often high in energy (measured in kilojoules or calories), and if consumed too often can contribute to weight gain. 

4. Eat less salt: no more than 6g a day for adults

Eating too much salt can raise your blood pressure. People with  high blood pressur are more likely to develop heart disease or have a stroke.

Even if you do not add salt to your food, you may still be eating too much.

5. 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. 

All non-alcoholic drinks count, but water, lower fat milk and lower sugar drinks, including tea and coffee, are healthier choices.

 

If you eat or drink more than your body needs, you'll put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you'll lose weight.

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