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.
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.
1. Eat lots of fruit and vegies
Eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried or juiced. 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.
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.
2. Get active and be a healthy weight
Eating healthily, regular exercise may help reduce your risk of getting serious health conditions. It's also important for your overall health and wellbeing. Most adults need to lose weight by eating fewer calories.
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. Check whether you're a healthy weight by using the BMI healthy weight calculator.
If you're underweight, see underweight adults. If you're worried about your weight, ask your GP or a dietitian for advice.
3. Do not skip breakfast
Some people skip breakfast because they think it'll help them lose weight. But a healthy breakfast high in fiber 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.
A wholegrain lower-sugar cereal with semi-skimmed milk and fruit sliced over the top is a tasty and healthier breakfast.
4. Do not get thirsty
The science recommends drinking 6 to 8 glasses every day. This is in addition to the fluid you get from the food you eat. You need to drink plenty of fluids to stop you from getting dehydrated.
Try to avoid sugary soft and fizzy drinks, as they're high in calories. They're also bad for your teeth. All non-alcoholic drinks count, but water, lower-fat milk and lower-sugar drinks, including tea and coffee, are healthier choices.
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. Remember to drink more fluids during hot weather or while exercising.
5. Eat less salt (no more than 6g a day for adults)
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. Even if you do not add salt to your food, you may still be eating too much.
About three-quarters of the salt you eat is already in the food when you buy it, such as breakfast cereals, soups, bread, and sauces. Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt.
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.
1. Eat lots of fruit and vegies
Eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried or juiced. 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.
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.
2. Get active and be a healthy weight
Eating healthily, regular exercise may help reduce your risk of getting serious health conditions. It's also important for your overall health and wellbeing. Most adults need to lose weight by eating fewer calories.
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. Check whether you're a healthy weight by using the BMI healthy weight calculator.
If you're underweight, see underweight adults. If you're worried about your weight, ask your GP or a dietitian for advice.
3. Do not skip breakfast
Some people skip breakfast because they think it'll help them lose weight. But a healthy breakfast high in fiber 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.
A wholegrain lower-sugar cereal with semi-skimmed milk and fruit sliced over the top is a tasty and healthier breakfast.
4. Do not get thirsty
The science recommends drinking 6 to 8 glasses every day. This is in addition to the fluid you get from the food you eat. You need to drink plenty of fluids to stop you from getting dehydrated.
Try to avoid sugary soft and fizzy drinks, as they're high in calories. They're also bad for your teeth. All non-alcoholic drinks count, but water, lower-fat milk and lower-sugar drinks, including tea and coffee, are healthier choices.
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. Remember to drink more fluids during hot weather or while exercising.
5. Eat less salt (no more than 6g a day for adults)
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. Even if you do not add salt to your food, you may still be eating too much.
About three-quarters of the salt you eat is already in the food when you buy it, such as breakfast cereals, soups, bread, and sauces. Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt.
