1-Plan and prepare
-Take time to plan your meals in advance. This will help you to introduce variety, eat more nutritious
foods, save money and rely less on convenience and processed foods.
-Prepare your meals using mostly fresh ingredients and choose foods like fruits, salads and vegetables for snacks.
-Use healthier cooking methods like grilling and steaming instead of frying or roasting with oil or fat.
-Size matters. Use the Food Pyramid as a guide for serving sizes.
2-Make healthy choices
-From Food Pyramid to Plate. Base your meals on plenty of vegetables, salads and fruits – up to half your plate or bowl at every meal. Choose a variety of colours.
-Choose wholemeal and wholegrain breads, cereals, pasta and brown rice. Choose wholemeal for most of the bread you eat. Be aware of the calorie difference – some types contain more calories than others.
-Choose low-fat milk, yogurt or cheese. Choose milk and yogurt more often than cheese.
-Include a small amount of poultry, fish, eggs, nuts, beans or meat at 2 meals. Choose fish up to twice a week – oily fish is best.
-Limit chips and takeaway food as much as possible. Most are very high in fat, salt and calories.
To be healthy you need regular physical activity.
Adults and children
To maintain a healthy weight adults need at least 30 minutes a day of moderate activity on 5 days a week or 150 minutes a week. Children need to be active at a moderate to vigorous level for at least 60 minutes every day.
Moderate activity is any activity that causes your heart to beat slightly faster and your breathing to become noticeably heavier without feeling out of breath. Examples include brisk
walking and cycling slower than 10mph.
Vigorous activity is any activity that causes a big increase in heart rate and your breathing becomes much faster and deeper leaving you feeling out of breath and sweaty. Examples include running and sports such as football or basketball.