In
order to maintain good health, we should eat a healthy, balanced diet which can
help us feel our best. It is not very difficult to maintain this food habit.
For this, we should follow some food habits. We should eat the right number of
calories in order to remain active. Eating or drinking too much will put on
weight. On the other hand, eating and drinking too little, will be the cause of
weight loss. The average man needs around 2,500 calories a day (10,500 kilo
joules). The average woman needs 2,000 calories (8,400 kilo joules). We should
eat as per our required calories. Eating wide range of foods can ensure getting
a balanced diet which is very essential for the nutrition of the body.
Starchy
foods should make up around one third of the foods we eat. Starchy foods
include potatoes, cereals, pasta, rice and bread. Choose wholegrain varieties
or eat potatoes with their skins on. Because, they contain more fiber and can
make us feel full for longer. We should include at least one starchy food with
each main meal.
We
should eat at at least five portions of different types of fruit and vegetable
per day. A glass of 100% sugar free fruit juice can count as one portion, and
vegetables cooked into dishes also count. Eating banana in the breakfast is
also good for health. Fish is the source of protein and contains many vitamins
and minerals. We should eat at least two portions a week, including at least
one portion of oily fish. Oily fish is high in omega-3 fats, which help
preventing heart disease. Examples of some oily fishes are salmon, mackerel,
trout, herring, fresh tuna, sardines and pilchards. On the other hand there are
some non-oily fishes like haddock, plaice, coley, cod, tinned tuna, skate and
hake. Anyone who regularly eats a lot of fish should try to choose as wide a
variety as possible.
Fat
is one of the important factors in our diet. But, we should pay attention to
the amount and type of fat which we are eating. There are two main types of
fat: saturated and unsaturated. Eating too much saturated fat can increase the
amount of cholesterol in the blood, which can increase the risk of developing
heart disease. Saturated fat is found in many foods, such as hard cheese,
cakes, biscuits, sausages, cream, butter, lard and pies. Try to cut down, and
choose foods that contain unsaturated rather than saturated fats, such as
vegetable oils, oily fish and avocados.
Instead
of butter, lard or ghee we can use a just a small amount of vegetable oil or
reduced-fat spread. During taking meat, choose lean cuts and cut off any
visible fat. Always try to eat less saturated fat. Foods and drinks having
sugar are often high in energy (measured in kilojoules or calories), and could
contribute to increase weight. They are also the reason of tooth decay,
especially if eaten between meals.
We
should try to avoid sugary fizzy drinks, cakes, biscuits and pastries, which
contain added sugars. We can avoid this kind of sugar rather than sugars that
are found naturally in foods such as fruit and milk. Every day, we eat almost
three-quarters of the salt in the food we buy, such as breakfast cereals,
soups, breads and sauces. 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. More than 1.5g of salt per 100g means the food is high in salt.
Adults and children over 11 should eat no more than 6g of salt per day. Younger
children should have even less.
In
order to maintain healthy weight, eating a healthy, balanced diet plays a vital
role which is an important part of overall good health. Being overweight can
lead to health conditions such as type 2 diabetes, certain cancers, heart
disease and stroke. Being underweight could also affect our health. Adults need
to lose weight, and need to eat fewer calories in order to control overweight.
If you're trying to lose weight, aim to eat less and be more active. Eating a
healthy, balanced diet is very helpful. Try to avoid foods contain high fat and
sugar.
We should practice eating plenty of fruit and vegetables. In order to
maintain weight loss or be a healthy weight, physical activity is very
essential for us. Being active doesn’t have to mean hours at the gym, we can
find ways to fit more activity into our daily life. For example, try getting
off the bus one stop early on the way home from work, and walking. Being
physically active may help reduce the risk of heart disease, stroke and type 2
diabetes. We
should remember not to reward our self after being active with a treat that is
high in energy. If we feel hungry after activity, we should choose foods or
drinks containing lower calories but still filling. Drinking every day about 1.2
liters of fluid can stop dehydration. This is in addition to the fluid we get
from the food we eat. All non-alcoholic drinks count, but water, milk and fruit
juices are the healthiest. We should avoid sugary soft and fizzy drinks that
are high in added sugars and can be high in calories and bad for teeth.
Eating
breakfast regularly can help people control their weight. A healthy breakfast
is an important part of a balanced diet which provides some of the vitamins and
minerals we need for good health. Whole meal cereal, with fruit sliced over the
top is a tasty and nutritious breakfast.