Healthy Eating Tips
1. Drink 2 - 2.5 litres of water a day|
The British Dietetic Association guidelines state that an average adult should consume 1.5 - 2.5 litres of water per day . This intake needs to be increased during periods of hot weather or during and after periods of physical activity.
|The body loses water through urine, sweating and breathing . As the body does not hold reserves, the lost water needs to be replaced.||Daily water intake is obtained via liquids (including tea, coffee, fruit juice, carbonated drinks, milk and water) and food (e.g. fruit) that have been consumed during the day.|
3. Eat 5 portions of fruit / vegetables a day
(includes all fresh fruit and vegetables, as well as frozen and canned produce, juices and dried fruit)
In order to remain healthy we require vitamins and minerals. Fruit
and vegetables are an excellent source of both these requirements
and is also a good source of carbohydrate and fibre.
An apple, a glass of orange juice or a small can of beaked beans
each provide a singe portion. What is
a serving? |
5 portions is therefore not a large quantity, but may require a small amount of planning. Over time this way of eating will become your normal, requiring less planning. elect from the large variety of fruit and vegetables that are available, ensuring that you obtain a mix of the different nutrients they provide. Consuming various fruits and vegetables also has the the added advantage of providing you with an interesting and varied diet.
4. 50% of your food intake should come from starchy foods.
( includes bread, rice, potatoes, breakfast cereals, pasta, noodles & oats)
Carbohydrates are the
bodies preferred source of energy. Starches are
carbohydrates, and sugars are simple
They are stored as glucose or glycogen for short and long term
energy requirements respectively.|
Eating more carbohydrates and less fat and sugars at each meal can aid weight loss and is also a source of fibre, especially whole grain carbohydrates.
|5. Reduce your fat intake|
Fat has twice as many calories as carbohydrate and protein - eating too much of it can easily lead to weight gain. But, some fat in the diet is essential for health as they provide us with essential fatty acids which are vital for proper nerve function. Fish oils are particularly good for this. The easiest ways s to limit the amount of fat you use in cooking, on bread and choosing those that are rich in polyunsaturates or monounsaturates, such as sunflower or olive oil. Cutting down on fat doesn't have to mean totally changing your diet. Most people can do it by making a few small changes to everyday meals.Generally speaking, we tend to eat too much saturated fat. Often lower fat alternatives could easily be substituted. Children under five should not follow a low fat diet, as they require more energy from fat for healthy growth and development.