1. Eat the right amount of food
Balance the calories you eat with the calories you use through activity.
If you eat more than you need, you’ll gain weight. If you eat less, you’ll lose weight.
Eat different types of food to get all the nutrients you need.
Men need about 2,500 calories a day, and women need about 2,000 calories a day.
2. Base your meals on starchy foods with fiber
Starchy foods like potatoes, bread, rice, pasta, and cereals should make up a third of your diet.
Choose wholegrain options like brown rice or wholewheat pasta.
These foods help you feel full longer.
Be careful with added fats like butter or oil, as they increase calorie content.
3. Eat lots of fruit and vegetables
Aim to eat at least 5 portions of different fruits and vegetables each day.
Fresh, frozen, canned, dried, or juiced options all count.
Try adding a banana to your breakfast or having a piece of fruit as a snack.
4. Eat more fish, including oily fish
Fish is a good source of protein and vitamins.
Eat at least 2 portions of fish each week, including one portion of oily fish like salmon or mackerel.
Oily fish are good for your heart.
5. Cut down on saturated fat and sugar
Eat less saturated fat found in foods like butter, cheese, and fatty meats.
Choose unsaturated fats like vegetable oils, oily fish, and avocados.
Limit sugary foods and drinks like sweets, cakes, and fizzy drinks.
Check food labels to see how much sugar is in your food.
6. Eat less salt: no more than 6g a day for adults
Too much salt can raise your blood pressure.
Most salt we eat is already in the food we buy, like bread and sauces.
Check food labels to find out how much salt is in your food.
7. Get active and maintain a healthy weight
Regular exercise helps reduce the risk of serious health problems.
Being overweight or underweight can affect your health.
Aim to eat fewer calories and be more active if you need to lose weight.
8. Don’t skip breakfast
A healthy breakfast gives you energy and nutrients for the day.
Try a wholegrain cereal with semi-skimmed milk and fruit.
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