So try to pick the wholegrain version, like brown pasta or brown rice. And if you’re reaching for a snack in-between meals, you can swap crisps for plain popcorn. Starchy carbohydrates should make up just over a third of the food you eat. They include potatoes, bread, rice, pasta and cereals. You should also eat a wide range of foods to make sure you’re getting a balanced diet and your body is receiving all the nutrients it needs.
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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.
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.
Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices and smoothies. Sugary foods and drinks are often high in energy , and if consumed too often can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals. 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. The exact makeup of a healthy diet will vary based on your age, gender, genetics and degree of physical activity.But sticking to a few good rules should help.
A wholegrain lower sugar cereal with semi-skimmed milk and fruit sliced over the top is a tasty and healthier breakfast. 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. Check whether you’re a healthy weight by using the BMI healthy weight calculator. Most adults need to lose weight by eating fewer calories.