Download 8 tips for health

8 TIPS
FOR
EATING
WELL
© British Nutrition Foundation 2006
The 8 practical tips can help you make
healthier choices
The two keys to a healthy diet are:
(1) eating the right amount of food for how active
you are and
(2) eating a range of foods to make sure you’re
getting a balanced diet
© British Nutrition Foundation 2006
Tip 1: Base your meals on starchy foods
Most people should be eating more of the foods from the
bread, other cereals and potatoes food group. Starchy food
should make up 1/3 of your meal, or 1/3 of the food eaten
over one day.
Foods such as pasta, potatoes & rice provide you with
starchy carbohydrate that provides slow-release energy.
Starchy foods provide FIBRE, which is needed for a healthy
gut & to prevent bowel problems
Starchy carbohydrates are also a good source of Vitamins
and Minerals
© British Nutrition Foundation 2006
Tip 2: Eat lots of fruit and vegetables
The Government’s recommendation is that we should eat AT
LEAST 5 portions of fruit and vegetables a day (400g)
A portion is the amount that fits in the palm of your hand
Fruit & vegetables are low in calories and fat, but high in the
vitamins & minerals your body needs to keep it fit & healthy
Try to include lots of different colours of fruit & vegetables each
day – they can be fresh, frozen, tinned, dried and even juiced
© British Nutrition Foundation 2006
Tip 3: Eat more fish
 You should try to eat 2 portions of fish
a week, one of which should be oily e.g.
tuna, salmon, sardines.
 As well as protein and vitamins to keep
you healthy, fish also supplies something
called OMEGA 3 which can help prevent
heart disease plus it helps feed your brain
– helping you to concentrate in class!
 Small bones in fish like mackerel and
pilchards contain calcium, which are
needed to help you form strong bones &
teeth
© British Nutrition Foundation 2006
Eat more fish ?
You catch it!
Tip 4: Cut down on saturated fat and sugar
Saturated fat comes from animal sources e.g.
white fat you see on a bit of bacon or steak. Healthier
to cut this off, or grill meat instead of frying it
 Vegetable fat is better for you – so try and use
oil/margarine instead of butter or lard
 Saturated fat can increase the amount of a waxy
substance known as cholesterol in the blood, and high
cholesterol can increase the chance of developing
heart disease as it blocks your arteries
© British Nutrition Foundation 2006
Tip 4: Cut down on saturated fat and sugar
Most people in the UK are eating far too much sugar. We
should all be trying to eat fewer sugary, such as sweets, cakes
and biscuits, and drinking fewer sugary, fizzy drinks
 Having lots of sugary foods and drinks can cause tooth
decay, especially if you have them between meals. Many
foods that contain added sugar can also be high in calories so
cutting down could help you piling on too much weight
(obesity)
Try looking at labels - 10g sugars or more per 100g
is A LOT of sugar
© British Nutrition Foundation 2006
Tip 5: Try to eat less salt - no more that 6g a day
You need some sodium in your diet, as it helps to
maintain your fluid balance, helps with nerve &
muscle function and stops cramps
 Having too much salt can raise your blood
pressure. High blood pressure, or hypertension,
means you are more likely to develop heart
disease or have a stroke
Anyone over age 11 should not eat more than 6g
of salt a day
Processed foods are high in salt – things like
packet soup, soy sauce, stock cubes etc – try to
avoid them if you can
© British Nutrition Foundation 2006
Tip 6: Get active and try to be a healthy weight
If you eat more than your body needs, you will put on weight. This is
because energy not used up is stored as fat
It's not a good idea to be either underweight or overweight. Being
overweight can lead to health conditions such as heart disease, high
blood pressure or diabetes. Being underweight could also affect your
health as your body isn’t getting all the nutrients it needs to keep it
healthy
Physical activity is a good way of using up extra calories, and
helps control weight. Just try to get active every day e.g.
cycling to school, dancing, PE classes, walking the dog
Aim for at least one hour per day of moderate activity plus activities
that increase muscle strength, flexibility and improve bone strength
should be included at least twice a week.
© British Nutrition Foundation 2006
Tip 7: Drink plenty of water
You should aim to drink 1.5 – 2.0 litres of fluid
per day or 6 - 8 glasses
You need to replace fluid that is lost
throughout the day in sweat, expired air, urine
and tears
Not
drinking enough can lead to dehydration causing headaches and lack of concentration
Fruit juice, milk, low sugar squashes, tea and
coffee all count towards your daily fluid intake.
Sugary, carbonated drinks should be avoided as
they are high in energy and are bad for your
teeth
© British Nutrition Foundation 2006
Tip 8: Don’t skip breakfast
 Breakfast means “breaking the fast” – giving
your body fuel after its long rest overnight
 Blood sugar levels are slightly low on waking. Skipping
breakfast can reduce the nutrients available to your brain.
The benefits of having breakfast include improved
concentration, alertness and energy to keep you going.
Having breakfast has also been linked to better achievement
and better behaviour
Studies have shown that people eating breakfast each
day are less likely to be overweight – so start the day
with some porridge, toast or cereal ( NOT the sugar-coated
variety!)
© British Nutrition Foundation 2006