Embarking on a journey to a healthier lifestyle can seem daunting, but it doesn’t have to be. This guide provides practical and straightforward tips to help beginners make informed choices and develop healthy habits. The key is to make gradual, sustainable changes that fit into your daily life.
1. Embrace High-Fiber Starchy Carbohydrates
Starchy carbohydrates should constitute slightly over a third of your dietary intake. Think potatoes, bread, rice, pasta, and cereals.
Opt for high-fiber or whole-grain varieties like whole wheat pasta, brown rice, or potatoes with the skin on. These options offer more fiber than their white or refined counterparts and can help you feel fuller for longer.
Aim to include at least one starchy food with each main meal. Contrary to some beliefs, starchy foods are not inherently fattening; gram for gram, they provide less than half the calories of fat.
Be mindful of added fats during cooking or serving, as these can significantly increase the calorie content. For example, limit oil on chips, butter on bread, and creamy sauces on pasta.
Alt text: A colorful plate of whole wheat pasta tossed with fresh vegetables and herbs, demonstrating a healthy and filling starchy carbohydrate meal option.
2. Load Up on Fruits and Vegetables
Health experts recommend consuming at least five portions of diverse fruits and vegetables daily. These can be fresh, frozen, canned, dried, or juiced.
Reaching your “5 A Day” is easier than you might think. Add a banana to your breakfast cereal or replace your mid-morning snack with a piece of fresh fruit.
A portion of fresh, canned, or frozen fruit and vegetables equates to 80g. A portion of dried fruit (ideally consumed during mealtimes) is 30g.
A 150ml glass of fruit juice, vegetable juice, or smoothie also counts as one portion. However, limit your intake to no more than one glass per day due to the high sugar content, which can harm your teeth.
3. Prioritize Fish Consumption, Especially Oily Fish
Fish is an excellent protein source and boasts an array of essential vitamins and minerals.
Strive to eat at least two portions of fish weekly, with at least one portion being oily fish.
Oily fish is rich in omega-3 fatty acids, which can play a role in preventing heart disease.
Examples of oily fish include:
- Salmon
- Trout
- Herring
- Sardines
- Pilchards
- Mackerel
Non-oily fish options include:
- Haddock
- Plaice
- Coley
- Cod
- Tuna
- Skate
- Hake
You can choose from fresh, frozen, or canned varieties, but keep in mind that canned and smoked fish can be high in sodium.
Alt text: A vibrant display of various fresh fish types, including salmon, cod, and tuna, highlighting the diversity of healthy fish options for a balanced diet.
4. Reduce Saturated Fat and Sugar Intake
Saturated Fat
While some fat is necessary for your diet, it’s crucial to monitor the amount and type of fat you consume.
The two primary types of fat are saturated and unsaturated. Excessive saturated fat can elevate cholesterol levels in the blood, increasing your risk of heart disease.
Men should aim for no more than 30g of saturated fat daily, while women should aim for no more than 20g.
Saturated fat is prevalent in foods like:
- Fatty cuts of meat
- Sausages
- Butter
- Hard cheese
- Cream
- Cakes
- Biscuits
- Lard
- Pies
Opt for unsaturated fats found in vegetable oils, spreads, oily fish, and avocados.
When cooking, use small amounts of vegetable or olive oil, or reduced-fat spread instead of butter, lard, or ghee. When consuming meat, choose lean cuts and trim any visible fat.
Remember that all types of fat are energy-dense, so consume them in moderation.
Sugar
Regularly consuming foods and beverages high in sugar increases your risk of obesity and tooth decay.
Sugary foods and drinks are often high in calories, contributing to weight gain if consumed excessively. They can also lead to tooth decay, particularly when eaten between meals.
Focus on reducing your intake of “free sugars,” which are sugars added to foods or drinks or found naturally in honey, syrups, and unsweetened fruit juices and smoothies, rather than the sugars present in fruit and milk.
Many packaged foods and drinks contain surprisingly high amounts of free sugars.
Use food labels to check the sugar content of foods. More than 22.5g of total sugars per 100g indicates a high sugar content, while 5g of total sugars or less per 100g indicates a low sugar content.
5. Moderate Salt Consumption: Aim for No More Than 6g Daily
Excessive salt intake can raise blood pressure, increasing the risk of heart disease or stroke.
Even if you don’t add salt to your food, you may still be consuming too much.
Approximately three-quarters of the salt you eat is already present in processed foods like breakfast cereals, soups, breads, and sauces.
Use food labels to guide your choices. More than 1.5g of salt per 100g indicates a high salt content.
Adults and children aged 11 and over should consume no more than 6g of salt (about a teaspoonful) daily. Younger children should consume even less.
6. Stay Active and Maintain a Healthy Weight
In addition to healthy eating, regular exercise can lower your risk of developing serious health conditions and promote overall health and well-being.
Being overweight or obese can contribute to health problems like type 2 diabetes, certain cancers, heart disease, and stroke. Being underweight can also negatively impact your health.
Most adults need to lose weight by reducing their calorie intake. If you’re trying to lose weight, combine a reduced calorie diet with increased physical activity.
Use the BMI healthy weight calculator to assess whether you’re at a healthy weight.
Alt text: An individual smiling and running in a lush green park, illustrating the enjoyment and health benefits of regular physical activity and exercise.
7. Stay Hydrated
Drink plenty of fluids to prevent dehydration. Health guidelines recommend consuming 6 to 8 glasses of fluids daily, in addition to the fluids you obtain from food.
All non-alcoholic drinks count, but water, low-fat milk, and low-sugar drinks, including tea and coffee, are healthier options.
Avoid sugary soft and fizzy drinks due to their high calorie content and negative impact on dental health.
Limit your intake of unsweetened fruit juice and smoothies to no more than 150ml per day due to their high free sugar content.
Increase your fluid intake during hot weather or when exercising.
8. Don’t Skip Breakfast
Skipping breakfast in an attempt to lose weight can be counterproductive.
A healthy breakfast, rich in fiber and low in fat, sugar, and salt, can be part of a balanced diet and provide essential nutrients for good health.
A whole-grain, low-sugar cereal with semi-skimmed milk and sliced fruit is a delicious and healthy breakfast option.
By incorporating these simple steps into your daily routine, you can pave the way for a healthier and more fulfilling life. Remember that consistency is key, and even small changes can make a significant difference over time. Start today and enjoy the journey to a healthier you!
