Рекомендации по здоровому питанию: Топ-20: Рекомендации по здоровому питанию

Практические рекомендации по правильному питанию

Сейчас идет огромное развитие диетологии и понимания здорового образа жизни, потому что строгими диетами или вредными продуктами, можно запросто испортить собственное здоровье. Вернуть же его будет очень непросто.

Для общества является прогрессом стремление к отказу от негативных привычек, попытки вести активную жизнь с наличием спорта и правильного питания, без пристрастия к необоснованным диетам, не имеющим научного обоснования эффективности под собой.

Но, и здесь людей подстерегает опасность – ведь разнообразные системы имеют свои особенности, как и сами люди. Кому-то здоровье позволяет питаться определенными продуктами, а другому необходимо делать корректировки в меню даже правильного питания из-за собственных особенностей. К тому же в первую очередь надо оценивать пользу системы и ее сбалансированность, а не популярность среди известных людей или рекламу.

Потом необходимо усвоить, что диета – это временное явления для снижения веса, а здоровое питание – это образ жизни на постоянной основе. Чаще всего стремление к нему становится частью жизни конкретного человека.

Правильное питание – это большой комплекс, имеющий сбалансированный состав меню, регулярность приема пищи и объем порций.

К человеческому организму можно спокойно применить закон термодинамики, в течении дня надо получить столько же калорий, сколько и затрачивается на осуществление все жизнедеятельности. Соответственно, для похудения надо будет снизить калорийность дневного меню на 10-20%, но не более. Поначалу резко сократить объем питания сложно, поэтому стоит начать с замены высококалорийных блюд на усвояемые и диетические продукты. Надо постоянно следить за наличие полезных веществ, микроэлементов и минералов, чтобы избежать авитаминоза или обратной ситуации. Продукты в меню должны быть разнообразными и питательными, давать силы для активности, помогать чувствовать себя легче и здоровее.

Стоит запомнить, что переедание не может принести пользы – еда нужна для жизни. Но не должна становиться ее целью. Питание не менее 5 раз в день, правильное соотношение БЖУ, достаточное количество потребляемой воды от 2 литров в сутки. Не торопитесь во время приема пищи. Научитесь не заедать стресс – это ведет к ожирению, придумайте другие способы релаксации и отдыха, отвлечения от проблем. Главное это начать движение в нужное русло, доказано, что 3 недели достаточно, чтобы организм перестроился на новую систему питания.

Не стоит придумывать конкретную дату, не надо начинать все резко менять, постепенно можно добиться больших результатов. Исключите фастфуд, иногда заменяйте животный белок на растительный, добавляйте полезные специи вместо магазинной химии. Откажитесь от жарки, больше свежих сезонных продуктов, добавляйте новые и интересные блюда в рацион. Употребляйте правильные сладости – ягоды, сухофрукты, печеные яблоки. Десерт не должен заменять основной прием пищи. Лучше подобные сладости кушать с утра. Еду лучше готовить на 1 раз и не хранить в холодильнике. В небольшой тарелке количество пищи будет казаться больше и поможет избежать переедания.

Начните свой путь к здоровому питанию, и ваш организм скажет вам спасибо за работу, как по расписанию. Со временем вы и сами не захотите вернуться к вредным продуктам, отнимающим силы вместо того чтобы дать энергию.

10 рекомендаций по здоровому питанию

Экология питания: Вся мудрость мира сводится к простой истине: еда – это жизнь. Ритуал приема пищи не имеет временных, культурных и религиозных рамок

Вся мудрость мира сводится к простой истине: еда – это жизнь. Ритуал приема пищи не имеет временных, культурных и религиозных рамок. Пища священна, а акт ее приема – непосредственное единение с божественной энергией природы.

Согласно принципам аюрведы, сбалансированное питание поддерживает тело, разум, чувства и душу. Еда дает нам силы и обеспечивает энергией. Старое доброе высказывание «Скажи мне, что ты ешь, и я скажу, кто ты» в аюрведе звучит так: «Скажи мне, что ты ешь, как, когда и почему, и я скажу, кто ты».

Основной принцип аюрведической диеты: еда должна быть вкусной и аппетитной. Тогда она насыщает чувства и стимулирует всю пищеварительную систему.

Шесть вкусов, или Руководство по правильному питанию

Практически вся мудрость аюрведы в буквальном смысле у вас на языке! Согласно этому утверждению, чувство вкуса – естественное руководство по правильному питанию. Много лет при выборе здоровой пищи люди пользовались именно им. Наши рецепторы не просто различают вкусы; они определяют пищевую ценность продуктов и дают старт всему пищеварительному процессу. Еда «говорит» на языке вкусов. Сочная груша мягко обращается к нам, а обжигающий перец чили как будто кричит, предупреждая. Когда мы находим приемлемые для себя вкусы, то можем создать для себя идеальный рацион.

Аюрведа выделяет 6 вкусов, в соответствии с которыми все продукты питания можно разделить на следующие категории: сладкий, кислый, соленый, горький, острый и терпкий. Включая все шесть в каждый прием пищи, мы достигнем гармонии, просветления и станем здоровыми и счастливыми.

10 рекомендаций по здоровому питанию

1. Ешьте в тихой и расслабляющей обстановке

Тихая и расслабляющая обстановка способствует идеальному пищеварению. Если во время еды смотреть телевизор, читать или спорить, можно нарушить пищеварительный процесс. Если же прием пищи – очередная обязанность в вашем ежедневном списке задач, постарайтесь в это время расслабиться и накопить энергии. Сосредоточьтесь на пище, смакуя ее аромат и текстуру.

2. Перед едой благословите пищу или мысленно поблагодарите за нее

Еда питает и поддерживает жизнь. Благословение, молитва или благодарственная мысль перед приемом пищи – вслух или про себя – помогает отдать дань еде и другим подаркам жизни. Кроме того, это отличная возможность притормозить и наладить контакт с теми, кто сидит с вами рядом за одним столом. В такие моменты разум успокаивается, поскольку внимание переключается на еду и благодарность.

3. Ешьте только тогда, когда голодны

Как ни странно, это один из самых важных компонентов здорового питания. Когда вы голодны, пищеварительный огонь, или агни, горит жарче. Именно поэтому живот может издавать журчание. Оно указывает на то, что телу требуется пища. Когда агни горит ярко, пищеварительный процесс эффективен. Если же принимать пищу, не испытывая голода, то можно подбросить в огонь слишком много дров, и он погаснет. Это, в свою очередь, приведет к неоптимальному пищеварению и усвоению пищи, создавая аму – вредный побочный продукт. Поэтому ешьте только когда голодны. Звучит очень просто!

4. Перед очередным приемом пищи подождите, пока переварится предыдущая еда

Как правило, процесс пищеварения занимает 3-6 часов в зависимости от индивидуальной конституции. Во избежание затухания огня вы должны дать пищеварительной системе достаточно времени. Именно поэтому аюрведа рекомендует подождать, пока пища не будет полностью переварена, прежде чем снова есть. Вы поймете, что пришло время подкрепиться, когда у вас появится чувство голода и в животе возникнет ощущение легкости. При перекусах всегда нужно учитывать вашу конституцию. Выбирая более легких перекус, который вас уравновешивает, вы можете удовлетворить тягу к еде между приемами пищи, не подавляя при этом пищеварительный огонь.

5. Тщательно пережевывайте пищу и ешьте размеренно

Если кажется, что из-за голода вы заглатываете пищу, помните, что необходимо жевать, жевать и еще раз жевать. Пищеварение и усвоение требуют, чтобы пища должным образом расщеплялась и предварительно переваривалась перед поступлением в желудок. Именно поэтому у нас есть острые зубы и слюна, обогащенная ферментами. Согласно исследованиям, мы перевариваем более 40% сложных углеводов в процессе пережевывания. Аюрведа рассматривает его как компонент любой программы по снижению веса. Оно также автоматически регулирует скорость употребления пищи, способствуя открытию истинных ароматов и качества продуктов.

6. Ешьте, пока вам комфортно

Сколько раз вы заканчивали ужин с такими словами и мыслями: «Я знал, что последний кусок (не важно чего) был лишним»? Во избежание этого ешьте до тех пор, пока не почувствуете насыщение, но не перенасыщение. Если вы съедите слишком много, не хватит пространства для пищеварительного процесса. Обычно лишним оказывается десерт. Поэтому предусмотрите «место» для него заранее. Когда мы едим, желудок растягивается, и нужно убедиться, что вы не испытываете ложное чувство голода. Сделайте паузу и подумайте, действительно ли вам требуется добавка.

7. Если вы расстроены, отложите прием пищи

Если вы когда-нибудь ели после спора (или, что еще хуже, во время спора), вы, скорее всего, заметили, что желудок реагирует на это плохо. Сжимающиемся мышцы и напряжение нарушают процесс пищеварения. Возможно, вы помните, как рука сама тянется за мороженым, когда вы расстроены, — но потом чувствуете себя еще хуже. Когда вы на пике эмоций, лучше отложить прием пищи – особенно при отрицательных чувствах, хотя чрезмерное возбуждение также может нарушить нормальный ход пищеварения. Кроме того, во время переработки еды нельзя смеяться или делиться впечатлениями (а ведь именно этим мы часто занимаемся во время обеда). Научитесь понимать себя, оценивать, нужно ли вам больше времени, чтобы успокоиться перед приемом пищи.

8. Никогда не ешьте на бегу

В наше время еда на бегу стала нормой. Однако очень важно питаться сидя и не спеша. Когда вы присаживаетесь поесть, вы помогаете организму расслабиться, обеспечивая легкое начало пищеварительного процесса. Когда вы едите на стоя или на бегу, процесс пищеварения требует больших затрат энергии. Поэтому всегда старайтесь есть сидя, даже перекусывать.

9. Ешьте каждый день примерно в одно и то же время

Тело – удивительный, но в то же время деликатный хронометр. Его подстройка под естественные ритмы природы – одна из главных целей аюрведы. Неслучайно обеденное время совпадает с полуднем: солнце находится в зените, а агни – на пике. Если принимать пищу в соответствии с ритмами природы, вы сможете поддержать вашу основополагающую конституцию. Регулярные приемы пищи в одно и то же время – гарантия того, что на протяжении дня вы не будете лишены энергии. Кроме того, это отличный способ контролировать тягу к определенным продуктам и избежать переедания.

10. После приема пищи отдохните несколько минут

Отдых после приема пищи способствует легкому началу пищеварения. Поэтому вместо того чтобы вскакивать, прожевав последний кусок, расслабьтесь на несколько минут и насладитесь ощущением сытости.опубликовано econet.ru

Советы по здоровому питанию | Tervisliku toitumise informatsioon

Соблюдение принципов здорового питания под силу каждому. Прочитайте приведенные ниже правила и возьмите их за основу при планировании своего питания – и первый шаг к здоровому питанию и образу жизни будет сделан.

Будьте активны – двигайтесь больше, сидите меньше 

Поступление и расход энергии должны быть сбалансированы. Для поддержания нормального обмена веществ и хорошего состояния здоровья обязательно нужно двигаться и сокращать время, проведенное в течение дня в сидячем положении, особенно за различными экранами.

Начинайте день с завтрака

Завтрак должен быть достаточно обильным, чтобы зарядиться энергией на весь день. Ночью организм потребляет запасы углеводов, которые накопились в печени, и утром их следует восстановить. Если не есть завтрак, организм начнет разлагать собственные запасы, что может привести к снижению эффективности функционирования организма, например, снижению работоспособности, способности к обучению и концентрации внимания. Углеводы, которые мы получаем с завтраком, используются сразу же, и организм не откладывает их в виде жира. Завтрак должен быть насыщен медленно всасывающимися углеводами. Хорошо подходят различные каши, особенно из цельнозерновых круп. Также подходят бутерброды, и на завтрак вполне можно позволить себе небольшое лакомство. 

Питайтесь регулярно

Распланируйте свой день таким образом, чтобы было время для приема пищи как минимум три раза в день, по возможности регулярно, чтобы избежать переедания, вызванного длительным перерывом между приемами пищи. При необходимости между основными приемами пищи можно перекусывать фруктами и овощами, орехами и семечками, йогуртом. С точки зрения здоровья зубов нельзя есть чаще пяти раз в день. Помните о том, что чашка кофе или сока или печенье, которые вы выпили/съели между основными приемами пищи, также считаются  приемами пищи. Последний обильный прием пищи зависит от времени, когда вы ложитесь спать, однако, как правило, ужинать следует не позднее 18:00–19:00. Не следует ложиться спать совсем на голодный желудок – при необходимости не позднее чем за пару часов до отхода ко сну можно немного перекусить, например, съесть овощ.

Больше продуктов, богатых пищевыми волокнами

Чтобы в вашем меню было достаточно клетчатки, необходимой для нормального пищеварения, нужно есть как зерновые продукты, так и фрукты, овощи и ягоды. Сократите потребление продуктов из белой муки и ешьте больше цельнозерновых продуктов, богатых пищевыми волокнами и более полноценных. Ешьте гречу и другие крупы, обычным макаронам и рису предпочитайте цельнозерновые варианты, а при выпечке используйте цельнозерновую муку. Хороший завтрак – это каша и цельнозерновые хлопья с высоким содержанием клетчатки.

Ешьте как минимум 5 горстей фруктов и овощей в день

Для того чтобы в организме не было дефицита многих нужных витаминов и минеральных веществ, старайтесь в каждый прием пищи употреблять фрукты или овощи. На обед и ужин половину тарелки должны занимать овощи. Ешьте как можно больше разнообразных плодов, чтобы получать различные питательные вещества. Вместе с основным блюдом всегда должны подаваться овощи – будь то простой салат, овощи на пару, вареные или тушеные. На десерт ешьте фрукты и ягоды. Хотя мы получаем витамины и минеральные вещества в небольшом количестве из некоторых ягод, для того, чтобы фрукты и овощи помогали в лечении, например, сердечно-сосудистых заболеваний или в профилактике развития некоторых форм раковых опухолей, их следует потреблять не менее 500 грамм в день.

Отдавайте предпочтение не мясу, а рыбе

Рыба должна быть на нашем столе 2–3 раза в неделю, т.к. в ней содержатся необходимые организму жирные кислоты Омега-3, которые сокращают риск заболевания распространенными болезнями, такими как, например, болезни сердечно-сосудистой системы. Также рыба является незаменимым источником витамина D, который в свою очередь помогает организму лучше усваивать кальций, способствующий здоровью костей. Нужно есть как красную, так и белую рыбу, употреблять меньше рыбных консервов, соленой и копченой рыбы, т.к. в них содержится много соли. В зависимости от вида рыбы, в неделю нужно съедать не менее 200 граммов. 

Потребляйте жиры разумно

Наш организм обязательно нуждается в жирах, но в незначительных количествах. Поэтому при приготовлении пищи следует отдавать предпочтение приготовлению на пару, варке, тушению или запеканию в духовке, а не обжарке в большом количестве жира. Чтобы уменьшить содержание насыщенных жирных кислот в самой пище, перед приготовлением снимите с продукта шкурку (в том числе с курицы), удалите видимый глазу жир и сало. Будьте внимательны в отношении скрытых жиров, которые содержатся, например, в пирожках, выпечке и переработанных мясных продуктах. Для приготовления пищи используйте растительное масло. Попытайтесь разнообразить свое меню, добавив в него орехи, миндаль и семена. Не бойтесь рыбьего жира!

Меньше сахара

Добавляемые сахара – это сахара, которые добавляют в пищу в пищевой промышленности (например, в конфеты, кондитерские изделия, прохладительные и соковые напитки, творожные пасты, йогурты, а также в некоторые мясные продукты), или который вы сами добавляете при приготовлении пищи (например, в кофе, чай или десерты). В некоторых стаканчиках с йогуртом может содержаться около 40 граммов сахара, а в 500 мл бутылке с прохладительным напитком – более 50 грамм добавленного сахара. Если вы потребляете такие продукты, то в тот же самый день больше нельзя есть сахар и прочие сладости. Помните о том, что прохладительные напитки не утоляют жажду. Жажду лучше всего утоляет вода. Вместо конфет и пирожных ешьте на десерт свежие или сушеные фрукты.

Меньше соли

Большая часть лишней соли поступает на тарелку против нашей воли с консервированной и готовой пищей. На самом деле мы получаем большое количество соли уже из таких повседневных продуктов, как хлеб, сыр и ветчина. Чтобы потреблять меньше соли, ищите менее соленые альтернативы среди аналогичных продуктов и отдавайте предпочтение продуктам, которые вы готовите самостоятельно из свежих ингредиентов, а не покупной пище. При приготовлении пищи вместо соли можно использоваться пряные травы и другие приправы. Подавая готовые блюда на стол, можно добавить в них щепотку соли.

Утоляйте жажду водой

Вода необходима для транспортировки питательных веществ и их остатков, нормального функционирования пищеварительных соков и многого другого. В общей сложности взрослому человеку нужно 28–35 мл воды на килограмм веса тела, т.е. ок. 2–3 литров. Если человек нормально питается, он получает большую часть жидкости с пищей, например, из фруктов и овощей, супов и напитков. Взрослому человеку следует дополнительно выпивать 2–3 стакана воды в день, а в жаркую погоду и если он занимается спортом – еще больше. Самый лучший напиток – это чистая вода.

Не увлекайтесь алкоголем

Обмен веществ в человеческом организме не нуждается в алкоголе. При употреблении алкоголя мужчинам не следует выпивать более четырех, а женщинам – более двух единиц алкоголя в день. Одна единица – это количество, которое содержит 10 грамм абсолютного алкоголя. Каждую неделю должно быть как минимум три полностью свободных от алкоголя дня. Также следует помнить о том, что, помимо прочих возможных вредных воздействий, алкоголь в больших количествах дает дополнительную энергию. Например, одна единица алкоголя – это приблизительно 4 сл крепкого 40%-ного  алкоголя или 12 сл 12%-ного вина; 0,5 л пива (5,2%) – это две единицы алкоголя.

Цените пищу

Учитесь сами готовить пищу и делайте это медленно и с удовольствием, а еще лучше – в компании. Как правило, люди, которые готовят сами, едят более здоровую пищу. Купленные в магазине пищевые полуфабрикаты, которые можно быстро разогреть и проглотить, содержат слишком много жира, сахара и/или соли и мало пищевых волокон, витаминов и минеральных веществ. Нездоровое питание зачастую является последствием комфортабельного и слишком быстрого образа жизни. Когда вы быстро перекусываете у холодильника или едите перед телевизором, можно легко потерять контроль над количеством съеденного. 

90000 8 tips for healthy eating 90001 90002 Credit: 90003 elbs / Thinkstock 90004 90003 https://www.istockphoto.com/gb/photo/girl-holding-fruits-gm179013608-25556439 90004 90003 The stock library no longer exists. Image was incorporated into the webpage during the subscription term and can be used indefinitely in the same page — subject to thinkstock subscription rules.More info is at the bottom of this page regarding ThinkStock licensing: https: // confluence.service.nhs.uk/display/VP/Photography+stock+sites 90004 90003 90010 These 8 practical tips cover the basics of healthy eating and can help you make healthier choices. 90011 90004 90003 The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use. 90004 90003 If you eat or drink more than your body needs, you’ll put on weight because the energy you do not use is stored as fat.If you eat and drink too little, you’ll lose weight. 90004 90003 You should also eat a wide range of foods to make sure you’re getting a balanced diet and your body is receiving all the nutrients it needs. 90004 90003 It’s recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules). 90004 90003 Most adults in the UK are eating more calories than they need and should eat fewer calories. 90004 90023 1.Base your meals on higher fibre starchy carbohydrates 90024 90003 Starchy carbohydrates should make up just over a third of the food you eat. They include potatoes, bread, rice, pasta and cereals. 90004 90003 Choose higher fibre or wholegrain varieties, such as wholewheat pasta, brown rice or potatoes with their skins on. 90004 90003 They contain more fibre than white or refined starchy carbohydrates and can help you feel full for longer. 90004 90003 Try to include at least 1 starchy food with each main meal.Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat. 90004 90003 Keep an eye on the fats you add when you’re cooking or serving these types of foods because that’s what increases the calorie content — for example, oil on chips, butter on bread and creamy sauces on pasta. 90004 90023 2. Eat lots of fruit and veg 90024 90003 It’s recommended that you eat at least 5 portions of a variety of fruit and veg every day.They can be fresh, frozen, canned, dried or juiced. 90004 90003 Getting your 5 A Day is easier than it sounds. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit? 90004 90003 A portion of fresh, canned or frozen fruit and vegetables is 80g. A portion of dried fruit (which should be kept to mealtimes) is 30g. 90004 90003 A 150ml glass of fruit juice, vegetable juice or smoothie also counts as 1 portion, but limit the amount you have to no more than 1 glass a day as these drinks are sugary and can damage your teeth.90004 90023 3. Eat more fish, including a portion of oily fish 90024 90003 Fish is a good source of protein and contains many vitamins and minerals. 90004 90003 Aim to eat at least 2 portions of fish a week, including at least 1 portion of oily fish. 90004 90003 Oily fish are high in omega-3 fats, which may help prevent heart disease. 90004 90003 Oily fish include: 90004 90055 90056 salmon 90057 90056 trout 90057 90056 herring 90057 90056 sardines 90057 90056 pilchards 90057 90056 mackerel 90057 90068 90003 Non-oily fish include: 90004 90055 90056 haddock 90057 90056 plaice 90057 90056 coley 90057 90056 cod 90057 90056 tuna 90057 90056 skate 90057 90056 hake 90057 90068 90003 You can choose from fresh, frozen and canned, but remember that canned and smoked fish can be high in salt.90004 90003 Most people should be eating more fish, but there are recommended limits for some types of fish. 90004 90003 Find out more about fish and shellfish 90004 90023 4. Cut down on saturated fat and sugar 90024 90095 Saturated fat 90096 90003 You need some fat in your diet, but it’s important to pay attention to the amount and type of fat you’re eating. 90004 90003 There are 2 main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.90004 90003 On average, men should have no more than 30g of saturated fat a day. On average, women should have no more than 20g of saturated fat a day. 90004 90003 Children under the age of 11 should have less saturated fat than adults, but a low-fat diet is not suitable for children under 5. 90004 90003 Saturated fat is found in many foods, such as: 90004 90055 90056 fatty cuts of meat 90057 90056 sausages 90057 90056 butter 90057 90056 hard cheese 90057 90056 cream 90057 90056 cakes 90057 90056 biscuits 90057 90056 lard 90057 90056 pies 90057 90068 90003 Try to cut down on your saturated fat intake and choose foods that contain unsaturated fats instead, such as vegetable oils and spreads, oily fish and avocados.90004 90003 For a healthier choice, use a small amount of vegetable or olive oil, or reduced-fat spread instead of butter, lard or ghee. 90004 90003 When you’re having meat, choose lean cuts and cut off any visible fat. 90004 90003 All types of fat are high in energy, so they should only be eaten in small amounts. 90004 90095 Sugar 90096 90003 Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay. 90004 90003 Sugary foods and drinks are often high in energy (measured in kilojoules or calories), and if consumed too often can contribute to weight gain.They can also cause tooth decay, especially if eaten between meals. 90004 90003 Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices and smoothies. 90004 90003 This is the type of sugar you should be cutting down on, rather than the sugar found in fruit and milk. 90004 90003 Many packaged foods and drinks contain surprisingly high amounts of free sugars. 90004 90003 Free sugars are found in many foods, such as: 90004 90055 90056 sugary fizzy drinks 90057 90056 sugary breakfast cereals 90057 90056 cakes 90057 90056 biscuits 90057 90056 pastries and puddings 90057 90056 sweets and chocolate 90057 90056 alcoholic drinks 90057 90068 90003 Food labels can help.Use them to check how much sugar foods contain. 90004 90003 More than 22.5g of total sugars per 100g means the food is high in sugar, while 5g of total sugars or less per 100g means the food is low in sugar. 90004 90003 Get tips on cutting down on sugar in your diet 90004 90023 5. Eat less salt: no more than 6g a day for adults 90024 90003 Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.90004 90003 Even if you do not add salt to your food, you may still be eating too much. 90004 90003 About three-quarters of the salt you eat is already in the food when you buy it, such as breakfast cereals, soups, breads and sauces. 90004 90003 Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt. 90004 90003 Adults and children aged 11 and over should eat no more than 6g of salt (about a teaspoonful) a day. Younger children should have even less.90004 90003 Get tips on cutting down on salt in your diet 90004 90023 6. Get active and be a healthy weight 90024 90003 As well as eating healthily, regular exercise may help reduce your risk of getting serious health conditions. It’s also important for your overall health and wellbeing. 90004 90003 Read more about the benefits of exercise and physical activity guidelines for adults. 90004 90003 Being overweight or obese can lead to health conditions, such as type 2 diabetes, certain cancers, heart disease and stroke.Being underweight could also affect your health. 90004 90003 Most adults need to lose weight by eating fewer calories. 90004 90003 If you’re trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet can help you maintain a healthy weight. 90004 90003 Check whether you’re a healthy weight by using the BMI healthy weight calculator. 90004 90003 Start the NHS weight loss plan, a 12-week weight loss guide that combines advice on healthier eating and physical activity.90004 90003 If you’re underweight, see underweight adults. If you’re worried about your weight, ask your GP or a dietitian for advice. 90004 90023 7. Do not get thirsty 90024 90003 You need to drink plenty of fluids to stop you getting dehydrated. The government recommends drinking 6 to 8 glasses every day. This is in addition to the fluid you get from the food you eat. 90004 90003 All non-alcoholic drinks count, but water, lower fat milk and lower sugar drinks, including tea and coffee, are healthier choices.90004 90003 Try to avoid sugary soft and fizzy drinks, as they’re high in calories. They’re also bad for your teeth. 90004 90003 Even unsweetened fruit juice and smoothies are high in free sugar. 90004 90003 Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day, which is a small glass. 90004 90003 Remember to drink more fluids during hot weather or while exercising. 90004 90023 8. Do not skip breakfast 90024 90003 Some people skip breakfast because they think it’ll help them lose weight.90004 90003 But a healthy breakfast high in fibre and low in fat, sugar and salt can form part of a balanced diet, and can help you get the nutrients you need for good health. 90004 90003 A wholegrain lower sugar cereal with semi-skimmed milk and fruit sliced ​​over the top is a tasty and healthier breakfast. 90004 90023 Further information 90024 90003 Page last reviewed: 12 April 2019 90228 Next review due: 12 April 2022 90004 .90000 25 Simple Tips to Make Your Diet Healthier 90001 90002 A healthy diet has been scientifically proven to provide numerous health benefits, such as reducing your risk of several chronic diseases and keeping your body healthy. 90003 90002 However, making major changes to your diet can sometimes seem very overwhelming. 90003 90002 Instead of making big changes, it may be better to start with a few smaller ones. 90003 90002 This article discusses 25 small changes that can make a regular diet a little bit healthier.90003 90002 The pace at which you eat influences how much you eat, as well as how likely you are to gain weight. 90003 90002 In fact, studies comparing different eating speeds show that fast eaters are up to 115% more likely to be obese than slow eaters (1, 2, 3). 90003 90002 Your appetite, how much you eat and how full you get is all controlled by hormones. These hormones signal your brain whether you’re hungry or full. 90003 90002 However, it takes about 20 minutes for your brain to receive these messages, so eating more slowly would give your brain the time it needs to perceive that you are full.90003 90002 Studies have confirmed this, showing that eating slowly may reduce the number of calories you consume at meals and help you lose weight (4, 5). 90003 90002 Eating slowly is also linked to more thorough chewing, which has also been linked to better weight maintenance (6, 7). 90003 90002 Therefore, simply by eating slower and chewing more often, you can reduce your risk of eating too much and gaining excess weight. 90003 90002 You can easily make your diet a bit healthier by choosing whole grain bread in place of traditional refined-grain bread.90003 90002 As opposed to refined grains, which have been linked to many health issues, whole grains have been linked to a variety of health benefits, including a reduced risk of type 2 diabetes, heart disease and cancer (8, 9, 10, 11 ). 90003 90002 They are also a good source of fiber, B vitamins and several minerals, such as zinc, iron, magnesium and manganese. 90003 90002 There are many varieties of whole-grain bread available, and many of them even taste better than refined bread. 90003 90002 Just make sure to read the label to ensure that your bread is made with whole grains only, not a mixture of whole and refined grains.It’s also preferable that the bread contains whole seeds or grains. 90003 90002 Greek yogurt (or Greek-style yogurt) is thicker and creamier than regular yogurt. 90003 90002 It has been strained to remove its excess whey, which is the watery part of milk. The end result is a yogurt that is higher in fat and protein than regular yogurt. 90003 90002 In fact, it contains up to three times the amount of protein found in the same amount of regular yogurt, or up to 9 grams per 100 grams (12, 13). 90003 90002 Eating a good source of protein helps you feel fuller for longer, helping you manage your appetite and eat fewer calories overall (14, 15).90003 90002 Furthermore, since Greek yogurt has been strained, it contains fewer carbs and lactose than regular yogurt, making it suitable for those who follow a low-carb diet or are lactose intolerant. 90003 90002 Simply replace some snacks or regular yogurt varieties with Greek yogurt for a hefty dose of protein and nutrients. 90003 90002 Just make sure to pick the non-flavored varieties, as flavored ones may be packed with added sugar and other unhealthy ingredients. 90003 90002 There are two important strategies to employ when you go grocery shopping: make your shopping list ahead of time and do not go to the store hungry.90003 90002 Not knowing exactly what you need makes room for impulse buying, while hunger can further exacerbate your impulses. 90003 90002 To make sure you do not give in to your impulses, plan ahead and write down what you need beforehand. 90003 90002 By doing this and sticking to your list, you will not only buy healthier items but also save money and have healthier foods around the house. 90003 90002 Eggs are incredibly healthy, especially if you eat them in the morning. 90003 90002 They are rich in high-quality protein and many essential nutrients that people often do not get enough of, such as choline.90003 90002 When looking at studies comparing various types of calorie-matched breakfasts, eggs come out on top. 90003 90002 Eating eggs in the morning increases feelings of fullness. This has been shown to cause people to consume fewer calories over the next 36 hours, which can be quite helpful for weight loss (16, 17, 18). 90003 90002 One study in healthy and fit young men showed that eggs caused significantly more fullness, less hunger and a lower desire to eat, compared to a breakfast consisting of cereal or croissants (19).90003 90002 In fact, the men who had eggs for breakfast automatically ate 270-470 fewer calories at lunch and dinner buffets, compared to those who ate other breakfasts. 90003 90002 Therefore, simply replacing your current breakfast with eggs may result in major benefits for your health. 90003 90002 Protein is often referred to as the king of nutrients, and it does seem to have some superpowers. 90003 90002 Due to its ability to affect your hunger and satiety hormones, it’s the most filling of the macronutrients (20, 21).90003 90002 One study showed that simply increasing protein intake from 15% to 30% of calories made people eat 441 fewer calories per day, without actively restricting their intake (22). 90003 90002 What’s more, protein helps you retain muscle mass, which determines the rate of your metabolism. A high protein intake may increase the number of calories you burn by 80-100 per day (23, 24). 90003 90002 This is especially important for preventing the loss of muscle mass that can occur during weight loss and as you age (25, 26).90003 90002 Aim to add a source of protein to each meal and snack. It will help you feel fuller for longer, curb cravings and make you less likely to overeat. 90003 90002 Good sources of protein include dairy products, nuts, peanut butter, eggs, beans and lean meat. 90003 90002 Drinking enough water is important for your health. 90003 90002 Many studies have shown that drinking water may benefit weight loss, weight maintenance and even slightly increase the number of calories you burn daily (27, 28, 29).90003 90002 Studies also show that drinking water before meals can reduce appetite and calorie intake during the subsequent meal in middle-aged and older adults (28, 30). 90003 90002 That said, the most important thing is to drink water 90091 instead 90092 of other beverages. This may drastically reduce your sugar and calorie intake (31, 32, 33). 90003 90002 People who drink mostly water have been shown to consume 200 fewer calories per day, on average, than those who drink other beverages (34, 35).90003 90002 The way you prepare your food can drastically change its effects on your health. 90003 90002 Grilling, broiling, frying and deep-frying are all popular methods of preparing meat and fish. 90003 90002 However, during these types of cooking methods, several potentially toxic compounds are formed, such as polycyclic aromatic hydrocarbons (PAHs), advanced glycation end products (AGEs) and heterocyclic amines (HCAs) (36). 90003 90002 All of these compounds have been linked to several diseases, including cancer and heart disease (37, 38, 39, 40).90003 90002 Healthier cooking methods include baking, broiling, simmering, slow-cooking, poaching, pressure cooking, stewing and sous-vide. 90003 90002 These methods do not promote the formation of these harmful compounds and thus make your food healthier (41, 42, 43, 44). 90003 90002 Nevertheless, there is nothing to say you can not enjoy the occasional grill or deep-fry, but try to use those methods sparingly. 90003 90002 A surprising number of people around the world are deficient in vitamin D, including 42% of the US population (45, 46).90003 90002 Vitamin D is a fat-soluble vitamin that is very important for bone health and the proper function of your immune system. In fact, every cell in your body has a receptor for vitamin D, indicating its importance (47, 48, 49). 90003 90002 Vitamin D is found in very few foods, but fatty seafood generally contains the highest amounts. 90003 90002 Omega-3 fatty acids are another commonly lacking nutrient found in fatty seafood. They have many important roles in the body, including reducing inflammation, maintaining heart health and promoting brain function (50, 51, 52, 53).90003 90002 The Western diet is generally very high in omega-6 fatty acids, which promote inflammation and have been linked to many chronic diseases (54). 90003 90002 Omega-3s help fight this inflammation and keep the body in a more balanced state (55). 90003 90002 If you do not eat fatty seafood regularly, you should consider taking a supplement. Omega-3s and vitamin D can often be found together in a supplement. 90003 90002 Eating out does not have to involve unhealthy foods. 90003 90002 Consider «upgrading» your favorite fast food restaurant to one with healthier options.90003 90002 There are many healthy fast food restaurants and fusion kitchens offering delicious and healthy meals. 90003 90002 They may just be a great replacement for your favorite burger or pizza joint. What’s more, you can generally get these meals at a very decent price. 90003 90002 Deciding what to have for dinner can be a constant cause of frustration, which is why many people tend to use the same recipes again and again. 90003 90002 Chances are you’ve been cooking the same recipes on autopilot for years.90003 90002 Whether these are healthy or unhealthy recipes, it’s always healthy to try something new. 90003 90002 Aim to try making a new healthy recipe at least once per week. This can change up your food and nutrient intakes and hopefully add new and healthy recipes to your routine. 90003 90002 Alternatively, try to make a healthier version of a favorite recipe. 90003 90002 Potatoes are very filling and a common side to many dishes (56). 90003 90002 That said, the method in which they’re prepared largely determines their health effects.90003 90002 For starters, 100 grams of baked potatoes contain 94 calories, while the same amount of french fries contains over three times as many, or 319 calories (57, 58). 90003 90002 Furthermore, deep-fried french fries generally contain harmful compounds, such as aldehydes and trans fats (59, 60). 90003 90002 Replacing your french fries with baked or boiled potatoes is a great way to shave off calories and avoid these harmful compounds. 90003 90002 A good way to ensure that you eat your greens is to eat them as a starter.90003 90002 By doing so, you will most likely finish all of your greens while you are the hungriest and be apt to eat less of other, perhaps less healthy, components of the meal. 90003 90002 This may lead you to eat fewer and healthier calories overall, which may result in weight loss. 90003 90002 Furthermore, eating vegetables before a carb-rich meal has been shown to have beneficial effects on blood sugar levels. 90003 90002 It slows down the speed at which carbs are absorbed into the bloodstream and may benefit both short- and long-term blood sugar control in people with diabetes (61, 62).90003 90002 Fruits are very healthy. They are loaded with water, fiber, vitamins and antioxidants. 90003 90002 Studies have repeatedly linked eating fruit to a reduced risk of several diseases, such as heart disease, diabetes and cancer (63, 64). 90003 90002 Because fruits contain fiber and various plant compounds, their sugars are generally digested very slowly and do not cause major spikes in blood sugar levels. 90003 90002 However, the same does not apply for fruit juices. 90003 90002 Many fruit juices are not even made from real fruit, but rather concentrate and sugar.They may even contain as much sugar as a sugary soft drink (65, 66). 90003 90002 Even real fruit juices lack the fiber and chewing resistance provided by whole fruits. This makes fruit juice much more likely to spike your blood sugar levels. 90003 90002 It also makes it way too easy to consume too much in one sitting (67). 90003 90002 Try to make a habit of cooking at home most nights, rather than eating out. 90003 90002 For one, it’s easier on your budget. 90003 90002 Second, by cooking your food yourself, you’ll know exactly what is in it.You will not have to wonder about any hidden unhealthy or high-calorie ingredients. 90003 90002 Also, by cooking large servings, you will also have leftovers for the next day, ensuring a healthy meal then, too. 90003 90002 Finally, cooking at home has been shown to reduce the risk of excessive weight gain, especially among children (68, 69). 90003 90002 Good nutrition and exercise often go hand in hand. 90003 90002 Exercise has been shown to improve your mood, as well as decrease feelings of depression, anxiety and stress (70, 71, 72).90003 90002 These are the exact feelings that are most likely to contribute to emotional and binge eating (73, 74, 75). 90003 90002 Aside from strengthening your muscles and bones, exercise may help you lose weight, increase your energy levels, reduce your risk of chronic diseases and improve your sleep (76, 77, 78). 90003 90002 Aim to do about 30 minutes of moderate to high-intensity exercise each day, or simply take the stairs and go on short walks whenever possible. 90003 90002 Sugary beverages might possibly be the unhealthiest thing you can drink.90003 90002 They are loaded with liquid sugar, which has been linked to numerous diseases, including heart disease, obesity and type 2 diabetes (79, 80). 90003 90002 Also, your brain does not register liquid calories the same way it registers solid calories. This means you do not compensate for the calories you drink by eating any less (81, 82). 90003 90002 One 17-ounce (500-ml) sugary soda may contain about 210 calories. 90003 90002 Try replacing your sugary beverage with either a sugar-free alternative or simply choose still or sparkling water.90003 90002 Doing so will shave off the extra calories and reduce your excess sugar and calorie intakes. 90003 90002 So-called «diet foods» can be very deceiving. 90003 90002 They’ve usually had their fat content reduced dramatically and are often labeled «fat-free,» «low-fat,» «fat-reduced» or «low-calorie.» 90003 90002 However, to compensate for the lost flavor and texture that the fat provided, sugar and other ingredients are often added. 90003 90002 Therefore, many diet foods end up containing more sugar and sometimes even more calories than their full-fat counterparts (83).90003 90002 Instead, opt for whole foods like fruits and vegetables. 90003 90002 The importance of good sleep can not be overstated. 90003 90002 Sleep deprivation disrupts appetite regulation, often leading to increased appetite, which results in increased calorie intake and weight gain (84, 85, 86). 90003 90002 In fact, people who sleep too little tend to weigh significantly more than those who get enough sleep (87, 88). 90003 90002 Being sleep deprived also negatively affects concentration, productivity, athletic performance, glucose metabolism and immune function (89, 90, 91, 92).90003 90002 What’s more, it increases your risk of several diseases, including inflammatory diseases and heart disease (93). 90003 90002 Therefore, it is important to try to get adequate amounts of good-quality sleep, preferably in one bout. 90003 90002 Berries are very healthy and packed with nutrients, fiber and antioxidants. 90003 90002 Most varieties can be purchased fresh, frozen or dried. 90003 90002 Although all types are relatively healthy, the dried varieties are a much more concentrated source of calories and sugar, since all the water has been removed.90003 90002 A 3.5-ounce (100-gram) serving of fresh or frozen berries contains 32-35 calories, while 3.5 ounces of dried strawberries contain a whopping 396 calories (94, 95). 90003 90002 The dried varieties are also often covered with sugar, further increasing the sugar content. 90003 90002 By opting for the fresh varieties, you will get a much juicier snack that’s lower in sugar and a lot lower in calories. 90003 90002 It may be surprising that popcorn is a whole grain that’s loaded with nutrients and fiber.90003 90002 A 3.5-ounce (100-gram) serving of air-popped popcorn contains 387 calories and 15 grams of fiber, while the same amount of chips contains 547 calories and only 4 grams of fiber (96). 90003 90002 Diets rich in whole grains have been linked to health benefits, such as a reduced risk of inflammation and heart disease (97, 98). 90003 90002 For healthy popcorn, try making your own popcorn at home (not microwave popcorn varieties) or purchase air-popped popcorn. 90003 90002 Many commercial varieties prepare their popcorn with fat, sugar and salt, making it no healthier than potato chips.90003 90002 Unfortunately, highly processed seed and vegetable oils have become a household staple over the past few decades. 90003 90002 Examples include soybean, cottonseed, sunflower and canola oils. 90003 90002 These oils are highly processed and high in omega-6 fatty acids, but deficient in omega-3s. 90003 90002 A high omega-6 to omega-3 ratio can lead to inflammation and has been linked to chronic diseases, such as heart disease, cancer, osteoporosis and autoimmune diseases (99, 100). 90003 90002 Swap these unhealthy oils for healthier alternatives, such as extra virgin olive oil, avocado oil or coconut oil.90003 90002 It has been proven that the size of your dinnerware can affect how much you eat. 90003 90002 Eating from a large plate can make your portion look smaller, while eating from a small plate can make it look bigger (101). 90003 90002 Studies have supported this and shown that people tend to eat as much as 30% more when their food is served in a large bowl or on a large plate (102, 103). 90003 90002 Also, if you do not realize that you’re eating more than usual, you will not compensate by eating less at the next meal (104, 105).90003 90002 By eating from smaller dinnerware, you can trick your brain into thinking that you’re eating more, making yourself less likely to overeat. 90003 90002 Simply getting to the point of being able to order a salad at a restaurant is a great achievement for some people. 90003 90002 However, your efforts should not end there. Some salads are smothered in high-calorie dressings, which may make the salads even higher in calories than other items on the menu (106). 90003 90002 Asking for the dressing on the side makes it a lot easier to control the portion size and therefore the calories that you consume.90003 90002 Coffee, which is one of the most popular beverages in the world, is very healthy. 90003 90002 In fact, it is a major source of antioxidants and has been linked to many health benefits, such as a lower risk of diabetes, mental decline and liver disease (107, 108, 109). 90003 90002 However, many commercial varieties of coffee contain lots of additional ingredients, such as sugar, syrup, heavy cream, sweeteners and milk. Many of these drinks are practically desserts in a cup. 90003 90002 Drinking these varieties quickly negates all of coffee’s health benefits and instead adds lots of unwanted calories and sugar.90003 90002 Instead, try drinking your coffee black or just adding a small amount of milk or cream and avoid sweetening it. 90003 90002 Completely overhauling your diet all at once can be a recipe for disaster. 90003 90002 Instead, try to incorporate some of the small changes in this article to make your diet healthier. 90003 90002 Some of these tips will help you keep your portion sizes reasonable, while others will help you add nutrients or adapt to something new. 90003 90002 Together, they’ll have a big impact on making your overall diet healthier and more sustainable, without a huge change in your habits.90003.90000 How to eat healthily — Better Health Channel 90001 90002 90003 90002 It’s easy to make little changes to bring your eating closer in line with the five Australian dietary guidelines, regardless of where you’re starting. If your current diet is quite different to the recommendations, try starting with just one or two little changes at a time rather than changing everything at once. Once those first few changes have become the norm, add a couple more. Remember, even a little step towards healthier eating is better than doing nothing at all! 90003 90002 If you’re not sure where to start, you can break it down into two key messages: 90003 90008 90009 Include the five food groups in your diet.90010 90009 Cut back on ‘occasional’ foods. 90010 90013 90014 Include the five food groups in your diet 90015 90002 A healthy diet focuses on the five major food groups. The ‘daily serves’ tables on our Healthy eating page tell you how many serves you should be eating from each of these groups every day. 90003 90002 It’s not hard to include foods from the five food groups into snacks and meals. Some suggestions include: 90003 90008 90009 90022 vegetables and legumes or beans 90023 — raw or cooked vegetables can be used as a snack food or as a part of lunch and dinner.Salad vegetables can be used as a sandwich filling. Vegetable soup can make a healthy lunch. Stir-fries, vegetable patties and vegetable curries make nutritious evening meals. Try raw vegetables like carrot and celery sticks for a snack ‘on the run’ or just keep a box of cut up raw vegetables front and centre in your fridge to catch your eye when you’re looking for an easy snack. These are perfect teamed with bean-based dips such as hummus (made from chickpeas) 90010 90009 90022 fruit 90023 — fruit is easy to carry as a snack and can be included in most meals.Try a banana with your breakfast cereal, an apple for morning tea, and add some berries to your yoghurt for an afternoon snack. Fresh whole fruit is recommended over fruit juice and dried fruit 90010 90009 90022 grain (cereal) foods, mostly wholegrain 90023 — add rice, pasta or noodles to serves of protein (such as lean meat, fish, poultry, legumes, beans or tofu) and vegetables for an all-round meal. There are many varieties to try. Where possible, choose wholegrain breads and cereals as these will provide more nutrients and fibre, which helps keeps your digestive system healthy.Check the fibre content by looking at the nutrition information panel on the back of a product — choose options that have 3 g or more of fibre per serve 90010 90009 90022 lean meats and poultry 90023, fish, eggs, tofu, nuts and seeds and legumes or beans — these can all provide protein. Try adding lean meat to your sandwich or have a handful of nuts as a snack. Legumes and beans can also be added to most meals (for example, soups or stews) or make meat stretch further (for example, when added to a bolognese sauce) 90010 90009 90022 milk, yoghurt, cheese or alternatives 90023 (mostly reduced fat) — try adding yoghurt to breakfast cereal with milk, or using cottage cheese as a sandwich filling.Shavings of parmesan or cheddar can be used to top steamed vegetables or a salad. 90010 90013 90014 Cut back on occasional foods 90015 90002 In 2011-12, occasional foods provided made up just over one-third (35%) of the total daily energy consumed by Australians. Think about your own diet. If you find that much of it is made up from the foods listed as ‘occasional’ in the Australian Guide to Healthy Eating, this could be an area for you to try and improve. 90003 90046 Restaurant meals and takeaway foods 90047 90002 Most Australians have foods and drinks prepared outside the home on a regular basis.In 2015-16, Australians were spending around half of their weekly household food budget on foods prepared outside the home (including restaurant meals, takeaway foods and coffee). 90003 90002 The foods sold by takeaway outlets are often high in saturated (bad) fat, added sugars, added salt and kilojoules. High consumption may contribute to obesity and chronic disease, such as heart disease and stroke, type 2 diabetes, and some forms of cancer. 90003 90002 Think about how often you consume food and drinks prepared outside the home.If you’re doing this regularly, consider cutting back and focussing more on the five major food groups. That does not mean you have to stop completely! 90003 90002 Suggestions for reducing saturated fat in takeaway food options include: 90003 90008 90009 Try ordering a takeaway meal without the fries. 90010 90009 Choose bread-based options like wraps, kebabs, souvlaki or hamburgers. 90010 90009 Avoid deep fried and pastry options. 90010 90009 Include extra vegetables and salad.90010 90009 Choose smaller portions or share with someone else and add a green salad to reduce the kilojoules of the meal. 90010 90009 Limit high fat, high salt sauces and toppings like cheese, fatty meats and mayonnaise — remember, you can ask for less. 90010 90009 Drink plenty of water. 90010 90009 Do not upsize unless it’s with a side salad. 90010 90013 90002 Fast foods that have relatively low levels of saturated fat and added salt include: 90003 90008 90009 pizzas with less cheese and meat 90010 90009 grilled chicken burgers or wraps 90010 90009 grilled, lean meat hamburgers, with no cheese or bacon additions 90010 90009 grilled fish burgers.90010 90013 90014 High sugar foods 90015 90002 Foods and drinks like soft drinks, cordials, biscuits, cakes and confectionary are high in added sugars and high in kilojoules. Sugar itself does not lead to diabetes. But added sugars can cause weight gain, and being overweight increases a person’s risk of type 2 diabetes. 90003 90002 Sugar-sweetened drinks are the largest source of sugars in the diets of Australians. There is strong evidence of an association between increasing consumption of sugar-sweetened drinks and the development of childhood obesity and tooth decay.That’s why eating foods and drinks with a high sugar content should be limited. 90003 90002 Sugar-free versions are okay to drink sometimes, but sugar-free fizzy drinks are still acidic, which can have a negative effect on bone and dental health. Water is the healthiest drink — try adding a slice of lemon, lime or orange for flavour. 90003 90014 Drink alcohol in moderation 90015 90002 Alcoholic drinks are ‘occasional foods’ according to the Australian Guide to Healthy Eating. Alcohol is high in energy (kilojoules).If you choose to drink alcohol, only drink it in moderation. 90003 90002 It is recommended that healthy men and women drink no more than two standard drinks on any day to reduce the lifetime risk of harm from alcohol-related disease or injury. And no more than four standard drinks on a single occasion to reduce the risk of alcohol-related injury arising from that occasion. 90003 90002 One standard drink is 375 ml mid-strength beer, 100 ml wine or 30 ml spirits. If you drink more than this, consider reducing this amount.You might go about this by increasing the number of days in the week where you do not drink alcohol, or alternating your alcoholic drinks with water. 90003 90002 Alcohol should not be given to children and is not recommended for pregnant or breastfeeding women. 90003 90014 High-salt foods 90015 90002 Too much salt in the diet has been associated with an increased risk of high blood pressure, which is a known risk factor for heart disease and stroke. 90003 90002 Eating less than 5 g of salt per day (less than a teaspoon a day) is recommended for adults with normal blood pressure.Many Australians consume double this amount each day. 90003 90002 Seventy-five per cent of our salt intake comes from packaged and processed foods we eat every day, like bread, processed meats and soups. Cutting back on takeaway foods will help reduce your salt intake. 90003 90002 Learn ways on how to cut down on salt. 90003 90014 Putting it all together 90015 90002 If you’ve got quite a few changes to make, it can all seem a little daunting at first. You might be worried about: 90003 90008 90009 the time it will take 90010 90009 knowing what to buy and how to prepare it 90010 90009 what it will cost 90010 90009 whether you will like eating healthier.90010 90013 90002 But you will soon get used to it. By changing the way you consider food and with a little planning, your little changes will soon add up. 90003 90014 Change the way you think about food 90015 90002 There are lots of myths about healthy food. Do not make food choices based on false beliefs. Some things to try: 90003 90008 90009 Do not think that your diet has to be ‘all or nothing’. Eating well does not mean you must worry about eating healthily all the time. A good diet allows for treats occasionally.90010 90009 Compare the prices of junk foods against the price of healthier food options to see that ‘healthy’ does not have to mean ‘expensive’. 90010 90009 Experiment with different foods and recipes. A meal cooked with fresh ingredients is better than a limp burger or soggy chips. 90010 90009 Try different ‘fast’ options like whole-wheat breakfast cereal, muesli, wholemeal bread, wholegrain muffins, fruit, yoghurt or pasta. 90010 90009 When eating out, look for kilojoule labelling on menus and check before you choose.A single energy-dense meal may contain most of an adult’s daily kilojoule intake, and drinks can be high in kilojoules too. 90010 90009 Do not give up your favourite meals entirely! Try thinking of new ways to create healthy meals — for example, you could make recipes lower in fat by changing the cooking method — grill, stir-fry, bake, boil or microwave, instead of deep frying. 90010 90009 Reduce the size of your meal or food instead of giving it up entirely. More does not always mean better.90010 90009 If you’re worried about missing out on socialising, instead of meeting friends for food, perhaps go for a walk instead. Or, you could suggest a food outlet that serves healthier foods, such as wholemeal rolls with vegetable fillings, or sushi. 90010 90013 90014 Ways to get organised 90015 90002 Planning ahead can make changing your dietary habits a whole lot easier: 90003 90008 90009 Make a shopping list before you shop and plan what meals you’re going to eat and when.90010 90009 Keep a filled fruit bowl at home for fast, low-kilojoule snacks. 90010 90009 Vary your meals. You may get bored and lose motivation if you do not try different ingredients and recipes. 90010 90009 Search the internet to find interesting and easy recipes and cooking tips — have a read of these tasty recipes. 90010 90009 Cook in bulk to save time — for example, soups, stews, casseroles and bolognese sauce are all easy to cook a lot of, and then freeze in portions for later use.90010 90009 Eat breakfast every day so you’re less likely to snack on occasional foods at morning tea. A wholemeal or wholegrain breakfast cereal that is low in sugar, served with low-fat milk, can provide plenty of vitamins, mineral and fibre. Other fast and healthy options include yoghurt or wholemeal toast. 90010 90013 90014 Stock your food cupboard and fridge 90015 90002 Stock your food cupboard and fridge with ingredients that are quick to prepare and easy to cook. 90003 90002 Meal suggestions include: 90003 90008 90009 90022 soups 90023 — easy to make and nutritious, especially if you add lots of vegetables, beans or lentils.You can use canned tomatoes and ready-made (low salt) stock as a base and add your own herbs, spices and leftovers 90010 90009 90022 pasta 90023 — quick and easy to prepare. Keep tins of tomatoes in your cupboard and add your own variations and flavours 90010 90009 90022 rice 90023 — try making fried rice or risotto, or mix cooked rice with leftover vegetables and meat 90010 90009 90022 beans and lentils 90023 — canned varieties can make a quick and nutritious addition to soups and stews.Lentils and beans can be used as a main meal with vegetables added 90010 90009 90022 vegetables and fruit 90023 — make vegetable curries, stir-fries and vegetable patties and soups. Canned and frozen vegetables can easily be added to last minute meals. Fruit is good for a quick nutritious snack 90010 90009 90022 meat and fish 90023 — tinned tuna is a great cupboard stand-by. Shop for cheap cuts of meat for slow cooking in stews and casseroles 90010 90009 90022 condiments 90023 — add flavour and interest to your cooking.Keep a selection of dried herbs, spices, curry powder, vinegars, in your cupboard. Tomato sauce, soy sauce and stock cubes also provide great flavour, but they are high in salt — use them only in small amounts. 90010 90013 90014 Healthy eating on a budget 90015 90002 Healthy does not mean expensive. Here are some ways to save money on food: 90003 90008 90009 Cook extra for the evening meal so you can use the leftovers for a quick meal the following night or for lunch. 90010 90009 Cook double the amount then freeze what is left over in meal-size portions.90010 90009 Shop at the local markets close to closing time for discounted fruit, vegetable and meat bargains. 90010 90009 Buy in bulk (it’s usually cheaper) and freeze in smaller portion sizes to use as required. 90010 90009 Use cheaper cuts of meat for curries and casseroles for long slow cooking, then add extra vegetables and beans to make the meal go further. 90010 90009 One-pot dishes where you throw everything in together save energy, time, money and washing up. 90010 90009 Watch out for supermarket specials of staples (rice, pasta, pasta sauces, bread and tinned vegetables) and stock up on them when they are cheap.Bread can be frozen for at least two months, and items such as pasta and rice have a long shelf life. 90010 90009 Limit takeaway foods; they can be expensive, high in fat, high in salt, low in nutrition, and leave you hungry again a few hours after you eat them. 90010 90009 Buy fresh produce in season — it’s often cheaper as it’s grown locally and fresher. 90010 90013 90014 Where to get help 90015 .90000 Tips, Facts, Plans, and Habits — Healthy Blog 90001 90002 May 26, 2015 · Written by Foodtolive Team 90003 90002 The saying «you are what you eat» might be a bit extreme, but it is indeed true to some extent. If you want to be a healthy person, you definitely need to have healthy eating habits. This, however, does not mean that you can not enjoy delicious foods and indulge in an occasional not-so-healthy treat. 90003 90006 90007 90008 90008 90008 90011 90007 What is Healthy Eating and How Do You Go About It? 90011 90002 Eating healthy means meeting your body’s need for essential nutrients.It’s as simple as that, and there are plenty of ways to achieve it. There is no such thing as a predetermined healthy diet, because there are many different ways for you to obtain the main goal of switching to this eating plan, which is to make sure your body gets all the important micro and macro elements it needs on a daily basis. 90003 90002 Alas, our diet today mainly consists of processed foods, which are almost completely void of essential nutrients. You will really need to change your eating habits quite a bit if you want to improve your overall wellbeing through your meals.This is not a simple feat to achieve, so you will need to learn some tips. 90003 90002 90003 90002 90021 90021 90021 90003 90007 Simple Healthy Eating Tips 90011 90002 There is more to healthy eating than simply stocking up your fridge with «good» foods. If you want to succeed in changing your diet, you will need to develop a new philosophy of food and completely change your outlook on meals. 90003 90002 Here are a few healthy eating tips that should help you achieve this goal: 90003 90031 90032 90033 Be the one in control.90034 90035 There is a much bigger chance of you switching to a well-balanced diet if you are the one to cook, and therefore control, your own meals. This way, you will monitor what you eat and keep track of nutrients and calories with ease. Cooking at home is also a much more budget-friendly option. There are plenty of quick healthy food recipes, so you will be able to diversify your meals and truly enjoy them. 90036 90032 90033 Think smaller portions. 90034 90035 Three full meals a day are a thing of the past.People today live on their feet, and often have to eat the same way. The healthiest way to curb your hunger with such a lifestyle is to consume several (up to 6) small meals a day. You can still make breakfast, lunch, and dinner the biggest of your daily meals, but stick to moderate portions. Including mid-morning and mid-afternoon snacks into your daily routine will ensure that you do not go hungry. 90036 90032 90033 Eat with color. 90034 90035 Colorful fruits and vegetables lift your mood with their look alone, and a happy person is a healthy person.The fact that the bright colors are signs of high nutrient content is merely an added bonus. Include as many of these «positive» foods into your daily meal plan as you can. 90036 90032 90033 Know the difference between good and bad carbs. 90034 90035 You need carbohydrates to function properly, and you can get plenty of them from many foods. However, some of these carbs are detrimental to your health, namely the ones that come from white flour, white rice, and refined sugar. Exclude them from your diet and replace them with good carbs, such as whole grains, vegetables, legumes, and fruits.90036 90032 90033 Say no to sugar and salt. 90034 90035 There are many healthy options that you can use to spice up or sweeten your food. Sugar and salt are both extremely detrimental for your overall wellbeing, and once you try replacing them with honey and spices, you will see that neither of them is worth suffering the damage they deal with your body. 90036 90057 90002 90003 90002 90061 90061 90061 90003 90007 Healthy Eating Facts 90011 90002 Why is healthy eating so important? Are the benefits offered by changing your diet worth suffering through weeks of sugar cravings and rejecting your favorite unhealthy snacks? Will eating only good foods protect me from cancer and other dangerous diseases? 90003 90002 If you are plagued by these questions, you need to understand a few simple facts about a well-balanced diet.First of all, your eating plan is not a cure to a disease, neither is it foul proof protection against it. The risk of developing cancer, Alzheimer’s, diabetes, or any other dangerous disease always exists. Yes, a healthy diet can reduce this risk, but nothing can eliminate it completely. 90003 90002 It’s the same thing about treatment. The foods you eat can facilitate and speed up the process of recovery, but they are hardly strong enough to solve the problem completely. Therefore, a diet is used as an augmentation to your treatment plan.Only some minor digestive disorders can be cured by developing healthy eating habits. 90003 90002 The importance of a well-balanced diet lies in its ability to maintain your body in its best shape. When you get just enough nutrients, every system will function perfectly, so your resistance to disease will increase and your overall wellbeing will improve drastically. 90003 90002 Switching to a well-balanced diet can be difficult because your body will need some time to get used to it. You can facilitate this process by following some healthy eating plans that you can find online.In this case, you will not have to stress over developing new recipes and counting nutrients and calories. Some of the programs available through the Internet come with smartphone apps and built-in grocery lists, both of which make sticking to your new eating plan much easier. 90003 90002 90003 90002 To facilitate the change further, you need to research information about healthy food. When you know exactly why some foods are better than others and which of them are the best for you personally, motivating yourself to stick to your new diet will become much easier.This knowledge will also help plan your meals. 90003 90002 Apart from the healthy foods, you also need to look up the lists of foods to avoid. Some of the things we eat almost on a daily basis are a kind of slow-acting poison that undermines all our efforts to stay healthy. You need to know what they are and steer clear of them, even if you do not want to change your eating habits completely. The most dangerous offenders in this regard are: 90003 90031 90032 Soft drinks 90036 90032 Whole milk 90036 90032 Margarine 90036 90032 Popcorn from movie theaters 90036 90032 Bread and bagels made of white flour 90036 90032 Toaster pastries 90036 90032 Hot dogs 90036 90032 Sugar candy 90036 90057 90002 90003 90002 90104 90104 90104 90003 90007 Eating Healthy on a Budget 90011 90002 Many people do not change their unhealthy eating habits because they believe a well-balanced diet to be too expensive.It can really seem so, especially during winter when the prices of fruits and vegetables get obscene. 90003 90002 However, with a few simple tips, you can learn how to eat healthy on a budget: 90003 90031 90032 Get yourself a freezer. 90035 Buying fruits and veggies in season is not particularly expensive, and a freezer will allow you to store them for many months. Of course, they will not be as delicious and juice as when they were fresh, but you can find plenty of recipes for delicious dishes made with frozen ingredients.90036 90032 Stay in-tune with the sales. 90035 Take a few minutes of your time to learn what the next week’s sales are going to be and plan your meals according to this info. Being well-organized is a great habit that will help you save money not only on food. 90036 90032 Increase your intake of whole-grain cereals and legumes. 90035 They are both inexpensive and healthy, so it’s a win-win situation for you. 90036 90032 Learn new recipes. 90035 The world cuisine is rich in simple and cheap, but at the same time delicious recipes.Do a simple online search and you will definitely come up with some very interesting results. 90036 90032 Use your leftovers wisely. 90035 Do not just throw the food away. Look up some creative methods on how to incorporate the leftovers in another recipe. 90036 90057 90002 90003.