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8 ways to eat healthily

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. If you eat or drink more than your body needs, you'll put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you'll lose weight.


Your SlimTransformation information will give you a recommendation for how many calories you should eat. Here are 8 ways to help with that healthy eating.


One key aspect is to always eat a wide range of foods. This will ensure your body is receiving all the nutrients that it needs.


1. Base your meals on higher fibre starchy carbohydrates. Try to include at least 1 starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.


2. Eat lots of fruit and vegetables. It's recommended that we eat at least 5 portions of a variety of fruit and vegetables every day. These can be fresh, frozen, canned, dried or juiced. Another great tip is to try and eat a wide variety of different coloured fruit and vegetables. The more colourful the range, the more diverse the nutrients.


3. Eat more fish. Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least 2 portions of fish a week, including at least 1 portion of oily fish. Oily fish are high in omega-3 fats, which may help prevent heart disease.


4. Saturated fat. We need some fat in our diet, but it's important to pay attention to the amount and type of fat we are eating. There are 2 main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.


4. Cut down on sugary foods. Regularly consuming foods and drinks high in sugar increases the risk of obesity and tooth decay. Sugary foods and drinks are often high in energy (measured in calories), and if consumed too often can contribute to weight-gain. They can also cause tooth decay, especially if eaten between meals.


5. Eat less salt: no more than 6g a day. Eating too much salt can raise our blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke. Even if you do not add salt to your food, you may still be eating too much.

About three-quarters of the salt we eat is already in the food when we buy it, such as breakfast cereals, soups, breads and sauces. Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt.


6. Get active. As well as eating healthily, regular exercise may help reduce your risk of getting serious health conditions. It's also important for your overall health and wellbeing. Exercise will also help with the extra calorie burn.


7. Do not get thirsty. We need to drink plenty of fluids to stop getting dehydrated. The Government recommends drinking 6 to 8 glasses every day. This is in addition to the fluid we get from the food we eat. All non-alcoholic drinks count, but water, lower fat milk and lower sugar drinks, including tea and coffee, are healthier choices. Try to avoid sugary soft and fizzy drinks, as they're high in calories. They're also bad for your teeth.


8. Do not skip breakfast. Some people skip breakfast because they think it'll help them lose weight. But a healthy breakfast, high in fibre and low in fat, sugar and salt, can form part of a balanced diet, and can help you get the nutrients you need for good health.

A wholegrain lower sugar cereal with semi-skimmed milk and fruit sliced over the top is a tasty and healthier breakfast choice.


Let's remember: less salt, more water and rainbow your food choices.





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