We all know we should be eating a healthier balanced diet and getting more exercise. To make it work, you need to build good habits into your daily routine. This means taking the time to plan and prepare healthy meals at home, so that you rely less on fast food, microwave meals and unhealthy snacks. This will help you to keep control of the amount of fat, sugar and salt in your diet.
A well-balanced diet includes food from the five main food groups. These are:
– bread, cereal (including breakfast cereals) and potatoes (starchy foods)
– fruit (including fresh fruit juice) and vegetables
– meat and fish
– milk and dairy foods
– fat and sugar
[subhead] Fruit and veg
Most people should be eating three meals a day, as well as eating more fruit and vegetables, and reducing their fat intake. We should also drink less alcohol and eat less salt. So look for labels that say food is low in fat (particularly saturated fat), low in salt and sugar-free.
Fruit and vegetables are packed with vitamins and minerals, low in calories and high in fibre. Eating lots of them keeps your heart and body healthy. They are also an ideal alternative to eating crisps or biscuits as snacks between meals.
Fresh, tinned, dried or frozen – it doesn't matter. Try adding dried fruit to your breakfast cereal, having salad for lunch, or a vegetable stir-fry for dinner.
[subhead] Go for good fat
When cooking at home, reduce your fat intake by grilling rather than frying. Use unsaturated fats, such as sunflower or olive oil rather than saturated fats like butter.
If you have chips, buy oven versions, and serve them with vegetables or salad and no mayonnaise. Too much salt can lead to heart problems, so add flavour to your food using herbs, spices and garlic instead. There can be a lot of salt in foods like bread, cereals and ready meals, so, again, check the label – anything over 0.5g is too much.
[subhead] Don’t be fooled
Foods labelled 'reduced fat' or 'low in calories' often seem like the healthy options, but many have hidden fats and sugar, so make sure you read the ingredients and nutrition information first. Look out for products that contain less then 3g of fat, of which less then 1g is saturated.
We need some fat in our diets, but unsaturated fat in nuts, seeds, avocados and olive and sunflower oil is much better for us than the fat in cheese and cakes.
Swap high-fat snacks, such as biscuits and crisps, for a selection of chopped vegetables with low-fat dip, or a handful of nuts and dried fruit. Choose drinks that are low in sugar, avoid fizzy drinks and dilute fruit juices. Don't forget that alcohol is high in calories and bad for your health if you drink too much.
[sunhead] Lean and mean
Meat is a key source of protein, but if you eat it, make sure you choose leaner cuts and always trim off excess fat and skin. Turkey is leaner than beef, and can make a tasty alternative in spaghetti bolognaise, shepherds pie or even chilli con carne.
Fish is definitely the way to go. White fish, like haddock and cod, is high in protein and low in saturated fat. Meanwhile, oily fish like sardines and mackerel, contain omega-3 fatty acids, which can help prevent heart disease. Try to avoid smoked fish, which contains a lot of salt, and avoid battered varieties or creamy sauces.
[subhead] Skinny option
Dairy products can contain a lot of fat, so choose skimmed, or semi-skimmed milk instead of full fat, and go for the low-fat versions of cheese and yoghurts. This advice does not apply to children, as they need the calcium from dairy products for healthy bones.
Chocolate with less milk and more cocoa is actually better for you, so go for plain, rather than milk chocolate.
Follow this advice and you will be eating more healthily, and also keeping off the calories. This isn’t a diet plan, it’s simply a healthier way of life – and it doesn’t need to be expensive.
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