Top 7 Healthy Eating Tips

    Top 7 Healthy Eating Tips

    These 7 realistic principles address the foundations of healthy food and help you to make informed decisions.

    The trick to a balanced diet is to eat the right amount of calories to combine nutrients with nutrients you consume.

    You are going to add weight on when you eat or drink more than your body needs, so the energy you are not using is preserved as fat. You’re going to lose weight if you eat and drink too little.

    You can also consume a wide variety of foods to ensure that you have a healthy diet and obtain all the nutrients that your body requires.

    Men are advised to have approximately 2,500 calories a day (10,500 kilojoules). Women can get around 2,000 kilojoules of calories a day.

    In India, most people consume fewer calories than they need, and they should consume more calories.

    1. Eat plenty of fruit and vegetables

    Eat plenty of fruit and vegetables

    You can eat at least five servings of a wide range of fruits and vegetables per day. The new, frozen, cinnamon, dried and juiced items.

    It’s easier than it looks to get your 5 A Day. Why not cut the banana for your céréal breakfast or swap a slice of fresh fruit from your usual mid-morning snack?

    A part of fruit and vegetables is fresh, canned or frozen. Apart (to be held at mealtime) of dried fruit is 30 g.

    A glass of 150 ml fruit juice, vegetable or smoothie also contains one part, but you must not exceed 1 glass per day, as these drinks are sugar and can damage your teeth.

    2. Eat more fish and a quarter of fatty fish

    Top 7 Healthy Eating Tips

    Fish is a good protein source with plenty of vitamins and minerals.

    In order to eat at least two servings of fish every week and at least one portion of oily fish.

    Fish with omega 3 are strong and can help prevent cardiovascular disease.

    Oily fish include:

    • salmon
    • trout
    • herring
    • sardines
    • pilchards
    • mackerel

    Non-oily fish include:

    • haddock
    • plaice
    • coley
    • cod
    • tuna
    • skate
    • hake

    Fresh, frozen and canned can be selected, but note that canned and smoked fish may have a high salt content.

    Most people can consume more fish, but restrictions for some types of fish are advised.

    3. Design your diet plan on higher starchy fibre

    diet plan

    Starchy carbohydrates need to account for just over a third of your food. They include pumpkin, bread, rice, pasta, grain.

    Choose higher varieties of fibre or whole grain, such as whole-wheat pasta, brown rice or skin potatoes.

    They have more fibre than white or sophisticated starchy carbohydrates and can allow you to stay full longer.

    At least 1 starchy meal for each main meal should be included. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.

    Take a closer look at the fats that you add as you cook or serve certain types of foods as it increases the number of calories – for example, chip oil, bread butter, and pasta creamy sauces.

    4. Cut down on saturated fat and sugar

    Top 7 Healthy Eating Tips

    Saturated Fat

    You need fat in your diet, but you need to be aware of the amount and type of fat you eat.

    Two main fat types exist: saturated and unsaturated. Too much-saturated fat can increase blood cholesterol, increasing the risk of cardiovascular disease.

    Men should have an average fat of no more than 30 g per day. Women should not have more than 20 g saturated fat per day on average.

    Children under 11 are supposed to have less saturated fat than adults, but for children under 5, a low-fat diet is not appropriate.

    Saturated fat is found in many foods, such as:

    • fatty cuts of meat
    • sausages
    • butter
    • hard cheese
    • cream
    • cakes
    • biscuits
    • lard
    • pies

    Try to reduce your saturated fat intake and choose instead foods containing unsaturated fats, like vegetable oil, spreads, oily fish and avocados.

    Use a small amount of vegetable or olive oil or reduced-fat instead of butter, bacon or ghee to make a healthier choice.

    Choose lean cuts and cut off any visible fat when you have meat.

    Every fat type is high in energy, so only small quantities should be eaten.

    Quantity of Sugar

    Regularly eating high-sugar foods and beverages will increase your risk of obesity and tooth decay.

    Sugary foods and beverages (measured in kilojoules or calories) are typically high in energy and may contribute to the weight gain when eaten too often. They also can cause tooth decay, especially when consumed between meals.

    Free sugars are all sugars added or found in honey, syrups, unwelded juice and smoothies, or naturally added to food or beverages.

    This is the kind of sugar that you can cut down, instead of the fruit and milk sugar.

    Many foods and beverages packaged contain surprisingly large quantities of free sugar.

    Free sugars are found in many foods, such as:

    • sugary fizzy drinks
    • sugary breakfast cereals
    • cakes
    • biscuits
    • pastries and puddings
    • sweets and chocolate
    • alcoholic drinks

    Food labels will assist. Use it to check the amount of sugar in the food.

    About 22.5 g of total sugar per 100g means that the food has a high sugar content, while 5 g of all or fewer sugars per 100 g means that the food has very low sugar content.

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

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

    It can increase your blood pressure by consuming excessive salt. People with high blood pressure will have heart disease or a stroke more likely.

    You can always eat too much, if you don’t add salt to your meal.

    About three-quarters of the salt, you are eating is already in the food you are buying, including rice, soup, pasta, and sauces for breakfast.

    Help you reduce with food labels. More than 1.5 g of salt per 100 g indicates a high salt content of the food.

    No more than 6g (about a teaspoonful) of the day should be consumed by adults and children aged 11 and over. Even less should be found of younger children.

    6. Don’t Get Thirsty

    Don't Get Thirsty

    To stop being dehydrated, you have to drink a lot of water. Per day, the government suggests 6-8 beverages. This is the substance from the food you consume, as well.

    Even the nonalcoholic products do count, but the options are more healthy: water, fat lower milk and less sugar, like tea and coffee.

    Try avoiding sugar soft and fizzy beverages, as calories are high. For your teeth, they are still evil.

    Smoothies and unsweetened fruit juice are rich in free sugar.

    The cumulative amount of fruit juice juices, vegetable juice and smoothies, a single glass of which does not exceed 150ml a day.

    Remember to drink more fluids during hot weather or while exercising.

    7. Don’t miss breakfast

    Don't miss breakfast

    Any of you miss breakfast because you believe it would help you lose weight.

    However, a fibre-rich and low fat, sugar and salt nutritious breakfast can be included in a regular diet and allow you to bring the nutrients to the body.

    A good and nutritious breakfast is a whole-grain, lower-sugar cereal with half-skimmed milk and fruit cut across the end.

    Top 7 Healthy Eating Tips

    Rajat Singh
    A Bioinformatics Masters degree from the G.N Khalsa Science and Commerce College (Mumbai). Blogger by choice and an enthusiastic person with a technical background and passion.

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