1. Base your meals on starchy foods: bread, potatoes, pasta, rice, noodles
- Choose whole grains and potatoes with skin where possible which havemore fibre, vitmins and minerals.
- Remembr starchy foods contain fewer than half the calories of fats per gram
- Choose a variety of fruit and vegetables as they contain different combinations of vitamins and minerals.
- Fresh, frozen, tinned and 100% fruit juices all count!
- Try grating vegetables like carrots and courgettes into bolognaise or add lots of vegetables to homemade tomato sauce and blend.
3. Eat more fish - aim for at least two portions per week and one of these should be oily
- Remember that one portion of fish is approximately 140g cooked weight.
- Oily fish are one of the only natural food sources of vitamin D, important for bone health. Oily fish includes salmon, fresh tuna, sardines, mackerel and trout.
- Chooose from fresh, frozen, smoked and canned, but remember that smoked fish contains salt, and canned can do, so check labels aand pick lower salt varieties.
4. Cut down on saturated fat and sugar
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5. Eat less salt, adults should eat no more than 6 g per day and children should have even less
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6. Get active and be a healthy weight!
Did you know….? Over 60% of adults in the UK are overweight or obese which increases the risk of getting type 2 diabetes, heart disease and some cancers. Physical activity can reduce the risk of type 2 diabetes, heart disease and stroke and help maintain a healthy weight. |
7. Don’t get thirsty
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