Start eating for better health with our top tips.
Always eat breakfast
Try to include a little protein such as an egg, baked beans, yoghurt or fish, nuts and seeds.
Have a high fibre cereal such as porridge, Shredded Wheat, Weetabix or some wholemeal bread with a small amount of fruit spread or nut butter.
Eating fruit at breakfast will bump up your day’s intake.
Fluids
DRINK! It is vital to drink fluids regularly throughout the day. We need fluids for many of our bodies' processes to maintain good health.
Eight glasses of fluids a day is recommended. Try to get most of this from water or herb teas and keep caffeine- and alcohol-based drinks to a minimum.
Vegetables and fruit
Aim for four portions of vegetables and three portions of fruit per day.
One portion is a medium sized apple, or two small fruits such as plums, or, roughly speaking – what fits into the palm of your hand. Frozen fruits and vegetables are very healthy and convenient. Tinned fruit in juice – NOT in syrup – is also a good option.
Soups are a good way of increasing vegetable intake, fibre and potassium. Include plenty of vegetable and lentil soups – home-made, or the best quality you can afford. When buying tinned soups, watch out for high levels of salt.
Protein
Eat oily fish twice a week – sardines, mackerel, herring, salmon, pilchards. Smoked mackerel is cheap, easy and makes a healthy main meal when combined with vegetables (but watch your salt levels).
Other foods rich in protein include:
- eggs (very nutritious)
- live yoghurt (high in calcium and healthy bacteria too)
- soya yoghurt (good for the bones)
- beans on toast (a healthy snack and high in fibre).
Grains
Eat whole grains, avoiding highly processed white rice, pasta and bread. Wholemeal bread, brown rice, brown pasta, oats and rye are full of much needed minerals.
Variety
Eat a varied diet – try not to eat the same food every day.
Eat a colourful diet. Highly coloured fruits and vegetables contain important antioxidants – anti-aging nutrients.
- Orange: carrots and pumpkin
- Green: broccoli, spinach, watercress and cabbage
- Red: tomatoes and peppers
- Blue and red fruits: blueberries, grapes, blackberries, cherries.
Healthy eating for life
Learn to make healthy eating a part of your life