Healthy Eating !
- Immy
- Jan 12, 2021
- 3 min read
Hi, This is my first Food Tech project and it's all about healthy eating. Here are 8 healthy eating guidelines for you to follow and stay healthy.
1) Base your meals on starchy foods! (rice, bread, pasta, potatoes and grains.) Starchy foods are an important source of energy. After you have eaten, they are broken down into glucose, this is the body's main fuel, especially for your brain and muscles.
2) Eat lots of fruit and veg! (Carrots, Peas, Tomatoes, Oranges, Plums, Peaches,) All of these things and more are really good for you. It's important that you get at least 5 or more portions of fruit and vegetables (each) everyday. This is so you can maintain a balanced diet.
3) Eat more fish! (and try to have an oily fish once a week.)
Oily fish are: Non-oily fish are:
Salmon Haddock
Trout Plaice
Sardines Cod
Mackerel Tuna
Pilchards Skate
Oily fish are high in omega-3 fats, which may help prevent heart disease. Eating fish is a good source protein and contains many vitamins and minerals. You can choose to have fish fresh or from frozen but remember that canned and smoked fish can be high in salt.
4) Cut down on saturated fat and sugar! You need some fat in your diet, but it's important to pay attention to the amount and type of fat you're eating. 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.
Examples of Saturated fat
fatty cuts of meat
sausages
butter
hard cheese
cream
cakes
biscuits
lard
pies
Try to cut down on your saturated fact and choose foods that contain unsaturated fats instead, such as vegetable oils and spreads, oily fish and avocados. For a healthier choice, use a small amount of vegetable or olive oil, or reduced-fat spread. instead of butter, lard or ghee. And when you're having meat, choose lean cuts and cut off any visible fat. All types of fat are high in energy, so they should only be eaten in small amounts.
5) Eat Less Salt! Even though salt gives a really good flavour or finishing touch to our dishes we still should be careful with how much we're consuming. Eating too much salt can raise your blood pressure, people with a high blood pressure are more likely to experience a stroke or develop heart disease. 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 so only add the minimum amount you can.
6) Get active and be a healthy weight! As well as eating healthily, regular exercise may help your risk of getting serious health conditions. It's also really important for your overall health and wellbeing. Aim to eat less and be more active. Eating a healthy, balanced diet can help you maintain a healthy weight.
7) Drink Lots of water! You need to drink loads of water and fluids, this is to stop you from 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. Your combined total of drinks from fruit juice, vegetable juice and smoothies should be no more than 150ml a day (which is a small glass). Also, try to avoid soft and sugary drinks as they bad for for your teeth. Even unsweetened fruit juice and smoothies are high in natural sugar.
8) Don't skip breakfast! Breakfast is the most important meal of the day it should be high in fibre and low in fat, sugar and salt. It can form part of your balanced diet, and can help you get the nutrients you need to have for a healthy life style. Some people skip breakfast because they think it'll help them lose weight but just a breakfast of wholegrain low sugar cereal with semi-skimmed milk and fruit on the top is really healthy and an easy breakfast to start off your day.
I really hope that these tis/guidelines really inspire you and make you think about your healthy eating
Here is a start to a healthy lunch and a great breakfast !
Great advice Immy although being vegetarian I won’t be following number 3 so what would you advise instead....?!