Tofu’s texture makes it rather like cheese; when formed into firm blocks it can be used like meat in recipes. It doesn’t have much taste, but absorbs flavours like soy sauce and ginger well. Often these products are high in sugar, refined carbohydrate or fat – sometimes all three – and contain ingredients manipulated to have a long shelf life.
Oily fish are high in omega-3 fats, which may help prevent heart disease. It’s recommended that you eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried or juiced. These 8 practical tips cover the basics of healthy eating and can help you make healthier choices. Unprocessed or minimally processed food, such as milk, an apple or a steak.
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Soluble fibre regulates blood sugar levels and balances intestinal pH levels. Like cholesterol, high levels of triglycerides in the blood have been linked to heart disease. It is needed by the body to form the outside barrier of cells . It can be made both by the body and consumed through sources in the diet. Other factors such as genetics can affect the overall level of cholesterol circulating in the blood. It produces hormones and other signalling molecules and is a source of energy and energy storage.
Meat and fish are high in protein, which keeps your muscles healthy. But a healthy diet means less red and processed meat – they’ve been linked to cancer and heart disease. Oily fish like mackerel, salmon and sardines have a lot of omega-3 oil, which can help protect the heart.
Fruit juice is counted as one of your 5-a-day, but if you are watching your weight it is better to eat whole fruit which takes longer to digest and keeps you feeling full for longer. This gives a prolonged supply of energy to the body. The average number of calories you need each day can vary. It is influenced by many factors including sex, age, metabolism, physical activity, growth and pregnancy.
A healthy diet has lots of fruit and vegetables, wholegrains, like brown rice or brown pasta, and healthy sources of protein like beans or fresh chicken. Good sources of protein include eggs, poultry and quinoa, tofu, dairy. Red meat such as beef, lamb and pork is a good source of complete protein, vitamins and minerals such vitamin B12, niacin, vitamin B6, iron, zinc and phosphorus. However, it’s possible that eating too much red and processed meat could increase your risk of bowel cancer. Not all weight gain is ‘unhealthy’ either; sometimes, gaining more body fat can be lifesaving . It’s for that reason that Sohal says having a healthy relationship with food is one of the most important markers for determining what is or isn’t a healthy way of eating.
A balanced diet contains the correct amount of all food groups. The views expressed on this site are not those of the Publisher. Batch cooking – for meals like curries or bolognese, cook more than you need and freeze the leftovers into portions. Then when you’re in a hurry you have a tasty, home-cooked frozen meal at the ready. Make vegetables the stars of your meal – this will save you money as they are generally cheaper than meats. If you want more info on how often to eat different types of foods throughout the week, have a look at the NHS Eatwell Guide.