Healthy Diet In Daily Life

Eat Lots  of  Fruits and Veggies

Eat at least 5 portions of a variety of fruit and vegetables every day as they contain different combination of vitamins and minerals. Fresh, frozen, tinned, dried and juiced all count but remember unsweetened fruit juice and /or smoothies should be limited to 150ml per day in total and dried fruit should be limited to about  1 tablespoon (30g) per day and eaten with a meal.

Fruit and vegetables For Better Health

Base Your Meal on Starchy

Starchy carbohydrate foods include potatoes, bread,  pasta, rice and noodles. Where possible choose wholegrain or higher fiber versions with less added fat, salt and sugar, or leave the skins on potatoes.

Eat More Fish, Including A Portion Of Oily Fish

Aim for at least two portion of sustainably sourced fish per week, including a portion of oily fish (a portion is approximately 140g cooked weight). Oily fish, such as sustainably sourced salmon, sardines, mackerel and trout are one of the only natural food sources of vitamin D, which important for bone health. Oily fish is also our main source of omega 3, which is important for heart health.

Cut Down On Saturated Fat And Sugar

Swapping saturated fat, found in butter, ghee, chocolate, cheese and fatty cuts of meat  with unsaturated fat found  in vegetable oils, nuts, seeds,  oily  fish and avocado can help lower the level of cholesterol in your blood.

Eat less Salt

Adult should eat no more than 6g (1teaspoon) per day and children should have even less. A high salt intake is associated with an increased risk of developing high blood pressure which put you at a greater risk of developing stroke or heart disease.

Don’t Get Thirsty

Aim for 6 to 8 glasses of fluid per day. Water is the best choice as it hydrates you without adding any extra calories to your daily intake. Other good options include unsweetened tea and coffee, sugar free drink and low fat milk. Unsweetened fruit juice and smoothies count but remember intake should be limited to 150ml a day. Alcohol does not count because it makes you pass urine more frequently.

Don’t Skip Breakfast

A healthy breakfast can provide fiber, calories, vitamins and minerals important for health. Choose wholegrain cereals, porridge or whole meal toast for a healthy start to the day.

Breakfast