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Healthy eating

No matter how much exercise you do, eating fatty junk foods seven days a week can damage your body.

What's healthy?

Healthy eating is all about making sure you get the recommended amounts of vitamins, minerals, protein and carbohydrates, as well as the right types of fats and sugars.

There's a huge amount of healthy eating advice and information about, and trying to get your head around all of it is almost impossible. But if you do think your diet could be improved, there are a few simple things to remember.

A healthy diet

Making sure that you're eating the right balance of the right foods is the key to a healthy diet. Here are a few top tips to make sure that you're having the right mix of foods:

  • eat at least five portions of fruit and vegetables every day. This includes servings of fruit juice and baked beans
  • base your meals on starchy foods, such as potatoes, brown rice and wholemeal bread
  • if you eat meat every day of the week, try substituting it with oily fish like mackerel, salmon or tuna on a couple of days
  • always go for low-fat cheese, milk and yoghurt
  • watch how much salt you're eating. As most salt we eat comes from processed foods, read the label - food containing more than 1.25 grams of salt per 100g is a lot. Don't add it to food when you're cooking or at the table
  • try and cut down the number high fat or high sugar snacks and drinks you have every week

Getting rid of bad habits

If you have a busy life, it's really tempting to get into the snacking habit. Grabbing a bag of crisps or a chocolate bar on the way home may give you an energy boost, but these snacks are usually the ones that are filled with bad types of fat and sugar.

It's best to try and stop snacking in between meals altogether, but if you're finding it hard, try to carry a couple of pieces of fruit or a bag of nuts around with you. These can give you the same energy boost and contain fats and sugars that are better for you.

Another bad habit is missing breakfast. Although you might prefer to spend another 15 minutes in bed or in the bathroom every morning, skipping breakfast means you're likely to be reaching for the chocolate by mid-morning. Having something like a bowl of cereal and a glass of fruit juice before you leave the house in the morning is more than enough to see you through until lunchtime.

Weight worries

Being overweight can increase the risk of getting diseases like diabetes, heart disease and some cancers. Even though people grow and develop at different ages and rates, you should aim to be within the normal range for weight for your height.

If you're worried about your weight, or you'd like some advice on diet, nutrition or healthy eating, why not make an appointment with your doctor?

Dieting

You may be tempted to try one of the diets that fill the pages of magazines every week, but these are rarely a good idea and don't always work. Making a few simple changes to your diet and cutting down on sweets and fatty snacks will be a lot healthier in the long term.

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