Small Changes, Big Results for Your Health
Eating well doesn’t have to be complicated. These 8 practical tips can help you make healthier food choices, maintain a balanced diet, and support your overall wellbeing. Whether you're looking to lose weight, improve your energy, or just feel better in your daily life, these steps can guide you on your path to better health.
Remember, the key is to eat the right number of calories for your activity level so you balance the energy you consume with the energy you use. Let’s dive into the essentials:
1. Base Your Meals on Higher-Fibre Starchy Carbohydrates
Starchy carbs like potatoes, pasta, rice, and bread should make up about a third of your diet. Choose wholegrain or high-fibre options (e.g., brown rice, wholewheat pasta, or potatoes with skin) to feel full for longer and support digestion. Avoid loading them with extra fat like butter or creamy sauces—keep it light and clean.
2. Eat Plenty of Fruit and Vegetables
Aim for at least 5 portions of a variety of fruits and veggies daily. They’re packed with vitamins, minerals, and fibre. Fresh, frozen, canned, or dried—all count! Just watch for added sugars and salt in processed versions. A colorful plate is a healthy plate!
3. Add More Fish to Your Diet, Especially Oily Fish
Fish is a lean source of protein rich in vital nutrients. Try to eat two portions a week, with at least one being oily fish like salmon, mackerel, or sardines. They’re rich in omega-3 fatty acids, known for promoting heart health.
4. Cut Down on Saturated Fat and Sugar
Too much saturated fat can raise cholesterol and increase your heart disease risk. Choose lean meats, cook with vegetable oils, and limit creamy snacks and desserts. Also, cut back on free sugars—found in fizzy drinks, sweets, and many packaged foods—to protect your weight and dental health.
5. Eat Less Salt – No More Than 6g a Day
Salt can raise your blood pressure and increase stroke risk. Most salt in our diets comes from processed foods like sauces, breads, and ready meals. Read labels and choose low-salt options. Adults should stick to less than one teaspoon (6g) a day.
6. Stay Active and Maintain a Healthy Weight
Healthy eating works best when paired with regular physical activity. Exercise boosts your metabolism, keeps your heart strong, and helps manage weight. A balanced diet combined with movement can reduce your risk of chronic diseases and improve your mood.
7. Drink Plenty of Fluids
Hydration is key! Aim for 6–8 glasses of fluid daily. Water is the best choice, but tea, low-fat milk, and sugar-free drinks count too. Limit sugary beverages and fruit juices to no more than 150ml per day to protect your teeth and maintain a healthy weight.
8. Don’t Skip Breakfast
A healthy breakfast fuels your body and can help prevent unhealthy snacking later. Go for high-fibre, low-sugar options like wholegrain cereal with low-fat milk and fruit. It kick-starts your metabolism and gives you essential nutrients to start the day right.
Healthy Eating Starts Today
These small but powerful steps can make a big difference. Healthy eating isn’t about restriction—it’s about balance, variety, and nourishing your body. Start with one or two changes and build from there.
Healthy habits, one plate at a time.
