Healthy eating guidlines

Healthy eating guidlines

Healthy Eating Guidelines

  • A balanced diet is essential for good health and should contain a variety of foods from all the different food groups. This is represented by the ‘Eatwell Guide’.

  • Fruit and vegetables should make up over a third of the food we eat each day. Aim to eat at least 5 portions of a variety of fruit and veg each day.

  • Starchy foods, such as bread, rice, potatoes and pasta, should make up just over a third of the food we eat. Choose higher fibre or wholegrain versions when possible.

  • Dairy or dairy alternatives are good sources of protein and vitamins. Choose lower fat and lower sugar options when possible.

  • Protein-rich foods like beans, pulses, fish, eggs, meat and other non-dairy sources of protein should be consumed in moderate amounts. Aim to eat two portions of fish each week, one of which should be oily fish.

  • Use unsaturated oils and spreads in small amounts. Cut down on food and drinks high in saturated fats and sugar.

  • Hydration is vital for our bodies to function correctly. Aim for 6-8 glasses of water, lower fat milk, sugar-free drinks including tea and coffee every day.

  • Physical activity is an important aspect of maintaining a healthy body. The recommended amount varies with age, sex and individual health status.

  • Understand the food labels to make healthier food choices. Look at the fat, sugar and salt content on food labels.

  • The key is moderation and balance in your diet. It’s okay to eat high-fat, high-sugar foods occasionally, but try to make healthier choices most of the time.

  • Reduce salt intake to no more than 6g a day for adults. High salt intake can raise your blood pressure and risk of health problems such as heart disease and stroke.

  • Cut down on sugar. Too much can lead to weight gain, tooth decay and increased risk of heart disease.

  • Alcohol consumption should be within the recommended limits. For adults, this is up to 14 units a week spread evenly over 3 or more days.