8 tips

• 1= base your meals on starchy foods

  • most of the food should consist of starchy foods
  • these foods will supply energy and also give us important vitamins and minerals and dietary fibre, particularly if whole grain or whole wheat varieties are chosen
  • eat plenty of rice, pasta, bread, potatoes, cassava, oats, quinoa or yam
• 2 = Eat lots of fruit and vegetables

  • eat fresh fruit and vegetables
  • canned, frozen and dried varieties as well as fruit juices, vegetable juices and smoothies also count
  • all fresh fruit and vegetables contain vital vitamins, minerals and dietary fibre
  • you should eat at least 5 portions a day
• 3 = eat more fish

  • eat canned, frozen and fresh fish, but avoid eating too much canned fish (it contains a lot of salt)
  • oily fish contains omega-3 fatty acids which are important for good health
  • fish is a good source of protein, vitamins and minerals
  • you should eat at least 2 portions a week, one of which should be oily fish
• 4 = cut down on saturated fat

  • eat few foods which contain a high amount of saturated fats
  • there is 'hidden fat' in many processed foods
  • too much fat contributes to an unhealthy diet
• 5= eat less salt

  • there is a hidden salt in many processed foods
  • too much salt has a bad effect on the body, it can put extra strain on the kidneys and can raise blood pressure
  • high = more than 1.5 g of salt per 100g food
  • low = 0.3g or less salt per 100g food
  • you shouldnt eat more than 6g daily
  • babies and very small children should ideally have a salt free diet
• 6= drink plenty of water

  • often we do not drink enough water
  • water helps with digestion, helps process waste, controls body temperature, prevents dehydration and helps mental concentration
  • you should drink at least 6-8 250ml glasses a day, but more during hot weather
• 7 = dont skip breakfast

  • breakfast is the most important meal of the day because the body needs energy and vital nutrients to set up for the day
  • eating breakfast means we are less likely to snack on unhealthy foods mid morning
  • nutritious breakfast foods include high fibre breakfast cereals, fruit juices and eggs
• 8 = get active and try to maintain a healthy weight

  regular exercise such as walking, cycling and dancing is good for health

  30 minutes of moderate exercise a week is recommended