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A must share!!


the top 8 tips of eating well!

1. Base your meals on starchy foods
-Starchy foods such as bread, cereals, rice, pasta and potatoes are a really important part of a healthy diet.
- Try to choose wholegrain varieties of starchy foods whenever you can.
- Starchy foods should make up about a third of the food we eat.
- They are a good source of energy and the main source of a range of nutrients in our diet.
- Starchy foods should make up about a third of the food we eat.
- They are a good source of energy and the main source of a range of nutrients in our diet.

2. Eat lots of fruit and veg
- Try to eat at least 5 portions of a variety of fruit and veg every day.
- Add up your portions throughout the day
e.g
.a glass of juice and a sliced banana with your cereal at breakfast
.a side salad at lunch
.a pear as an afternoon snack
.a portion of peas or other vegetables with your evening meal
- You can choose from fresh, frozen, tinned, dried or juiced, but remember potatoes count as a starchy food, not as portions of fruit and veg.

3. Eat more fish
- Most of us should be eating more fish ; including a portion of oily fish each week.
- It's an excellent source of protein and contains many vitamins and minerals.
- Aim for at least two portions of fish a week, including a portion of oily fish.
- You can choose from fresh, frozen or canned ; but remember that canned and smoked fish can be high in salt.

4. Cut down on saturated fat and sugar
- To stay healthy we need some fat in our diets.
- What is important is the kind of fat we are eating.
- There are two main types of fat:
. saturated fat : having too much can increase the amount of cholesterol in the blood, which increases the chance of developing heart disease
. unsaturated fat : having unsaturated fat instead of saturated fat lowers blood cholesterol
- Try to cut down on food that is high in saturated fat and have foods that are rich in unsaturated fat instead, such as vegetable oils (including sunflower, rapeseed and olive oil), oily fish, avocados, nuts and seeds.

FOODS HIGH IN SATURATED FATS
` meat pies, sausages, meat with visible white fat
` hard cheese
` butter and lard
` pastry
` cakes and biscuits
` cream, soured cream and crème fraîche
` coconut oil, coconut cream or palm oil

We should also try to cut down on our sugar intake everyday!
(Does not apply one fruits, because they are naturally sweet!)

5. Try to eat less salt (no more than 6g a day)
- Three-quarters (75%) of the salt we eat is already in the food we buy, such as breakfast cereals, soups, sauces and ready meals.
- So you could easily be eating too much salt without realising it.
- Eating too much salt can raise your blood pressure.
- And people with high blood pressure are three times more likely to develop heart disease or have a stroke than people with normal blood pressure.
- Remember that the amount you eat of a particular food affects how much salt you will get from it.

6. Get active and try to be at a healthy weight
- If you're worried about your weight, ask your family doctor or a dietitian for advice.
- But if you think you just need to lose a little weight, the main things to remember are:
.only eat as much food as you need
.make healthy choices ; it's a good idea to choose low-fat and low-sugar varieties
.eat plenty of fruit and veg and wholegrains
.get more active
- Physical activity is a good way of using up extra calories, and helps control our weight.
- Just try to get active every day and build up the amount you do.
- For example, you could try to fit in as much walking as you can into your daily routine. Try to walk at a good pace.
- Whenever we eat more than our body needs, we put on weight.
- This is because we store any energy we don't use up ; usually as fat.
- Even small amounts of extra energy each day can lead to weight gain.
- Crash diets aren't good for your health and they don't work in the longer term.
- The way to reach a healthy weight and stay there ; you are to change your lifestyle gradually.
- Aim to lose about 0.5 to 1kg a week, until you reach a healthy weight for your height.

7. Drink plenty of water
- We should be drinking about 6 to 8 glasses of water, or other fluids, every day to stop us getting dehydrated.
- When the weather is warm or when we get active, our bodies need more water.
- BUT PLEASE DO AVOID DRINK SOFT AND FIZZY DRINK AS THEY ARE VERY HIGH IN ADDED SUGAR!!

if u rrly have to go to fastfoods restaurants (be it peer pressure or u cant succumb to the temptation), u can have all the fries u wan, but please change ur fizzy drinks to something else! maybe hot tea or iced tea.

tea leaves help to neutralise the oil and fats from the fast foods u take in!

ohoh! and try not to drink alcohol.
it's not good for ur body

8. Don't skip breakfast
- Breakfast can help give us the energy we need to face the day, as well as some of the vitamins and minerals we need for good health.
- Some people skip breakfast because they think it will help them lose weight.
- HELL NO, AND NEVER EVER! Missing meals doesn't help us lose weight and it isn't good for us, because we can miss out on essential nutrients.
- There is some evidence to suggest that eating breakfast can actually help people control their weight.
- So why not go for a bowl of wholegrain cereal with some sliced banana and a glass of fruit juice for a healthy start to the day?

How to be a healthy weight
If you have any concerns about your weight, contact your family doctor or a dietitian.
If you think you just need to lose a little weight, here are some practical tips.
Whenever we eat more than our body needs, we put on weight.
This is because the energy we don't use up is stored in our body, usually as fat. Even small amounts of surplus energy each day can lead to weight gain.

So if you want to lose some weight, you might want to look at ways of:
- making sure you only eat as much food as you need
- improving the balance of your diet
- getting more active

`Getting the balance right
It's not a good idea to go on a crash diet and it's important to make sure you continue to eat a balanced diet.
Otherwise you might not be getting all the nutrients you need to keep your body healthy.

When you're trying to make a healthy choice, for most people, the aim should be to:
+ cut down on fat – especially saturates
+ eat more fruit and vegetables
+ eat more starchy foods such as bread, pasta and rice
+ cut down on salt and sugar

Fruits and vegs should make up a third of the food you eat.
[SEE THAT? START LOVING FRUITS!]
Aim to eat at least five portions of fruit and veg every day.
These can be fresh, frozen, tinned, dried or cooked, and a glass of fruit juice can also make up one of your portions each day.

As a guide, a portion means:
[]one apple or banana
[]two smaller fruit such as plums
[]two to three tablespoonfuls of vegetables
[]It's best to vary the types of fruit and veg you eat so that you increase the range and proportion of the different nutrients in your diet.

Starchy foods should also make up about a third of your diet.
These include:
[]bread
[]breakfast cereals
[]pasta
[]rice
[]potatoes
[]beans and lentils

Try to eat a variety of these foods and choose wholegrain, wholemeal or 'high fibre' varieties whenever possible.

A healthy diet means eating and drinking less fat and sugar.
You'll probably eat some foods containing fat every day, such as margarine or butter, cooking oils, oil-based salad dressings and mayonnaise, but keep these to small amounts and choose low fat varieties where possible.

And there's no escaping the fact that you should keep cakes, biscuits, crisps, pastries and ice cream to a minimum.
And remember to choose low-fat alternatives when you can.

If you make changes to the types of foods you eat and the way you cook them, this might help you to adopt long-term healthy eating patterns for the future.
For example, you could try to:
.fill up on bread, cereals, potatoes and fruit and veg
.choose lean cuts of meat and always trim off any fat
.choose lower-fat varieties of dairy foods such as semi-skimmed or skimmed milk
.reduced-fat cheese, lower-fat yoghurts
.boil, steam, grill, poach or microwave food rather than frying or roasting

Getting physical
Physical activity is a good way of using up extra calories, and helps us to maintain our body weight.
It's a good idea to get active each day, but you don't need to join a gym to do this.

Here are some suggestions of activities that will help you to burn off excess energy.

You could:
- go for a walk after lunch
- choose the stairs instead of taking the lift
- walk (or even jog) some of your shorter journeys
- get off the bus one or two stops earlier

there is NO SHORTCUTS for u if u wanto slim down.
follow these, get active and lose the fats.

have fresh fruit juices every single day in the morning, and eat at least afruit ever single day too!
no fizzy drinks and sugary drinks, as they are rrly rrly bad for ur health!
avoid fastfoods unless for social purposes, like gathering with friends etc.
Skip the fried foods too.
NO FRIED CHICKEN WINGS, WEDGES, FRIES, OILY STUFF.
NO NO NO if u wanto slim down!
consume more soup dishes!
if u are afraid that u will grow fat because of starchy foods, dun eat rice too!
eat porridge instead! they can keep u full but are not so filling because they are a mixture of rice and water!

`For me, vegetables are a NO to me, except watercress. So more fruits for me!