Now a days being fit is very important. Most of people are trying to be fit to lead a healthy life. That’s why now a days many people joins Gym, Yoga to make themselves fit. But along with exercise eating healthy food is also very important. Cause correct nutrition is very much important for our body. Lets here we discuss some tips about healthy eating.

It\’s recommend that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules).

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.

Starchy carbohydrates  make up just over a third of the food you eat. It include potatoes, bread, rice, pasta, and cereals etc.

Choose higher fibre or wholegrain, such as wholewheat pasta, brown rice, or potatoes with their skins on.

They contain more fibre than white or refined starchy carbohydrates and can help to feel full for longer.

Try to include at least 1 starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.

Keep an eye on the fats you add when you are cooking or serving these types of foods because that is what increases the calorie content – for example, oil on chips, butter on bread and creamy sauces on pasta.

It recommended that you should eat at least 5 portions of a variety of fruits and veggies every day. They can be fresh, frozen, canned, dried, or juiced or anything else.

Getting your 5 fruits  Day is easier than it sounds. Why not chop of a banana over your breakfast, or swap your usual mid-morning snack for a piece of fresh fruit? That is could be very easy for you.

A portion of fresh, 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 also counts as 1 portion, but limit the amount you have to not more than 1 glass per day as these drinks are sugary and can cause of damage of your teeth.

Fish is a good source of protein and contains many vitamins and minerals and nutrition.

Take an Aim to eat at least 2-4 portions of fish in a week, including at least 1 portion of any oily fish.

Oily fish are high in omega-3 fats, which may help you to prevent heart disease. 

salmon

trout

herring

sardines

pilchards

mackerel

haddock

plaice

coley

cod

tuna

skate

hake

You need some fat in your diet, but it is important to need pay attention to the amount and type of fat you are eating.

There are mainly 2 types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of your heart disease.

On average, men should have not more than 30g of saturated fat per day. On average, women should have not more than 20g of saturated fat per day.

Children under the age of 11 should have take less saturated fat than adults, but a low-fat diet is not suitable for children under 5.

Saturated fat is found in many foods, such as:

• fatty cuts of meat
• sausages
• butter
• hard cheese
• cream
• cakes
• biscuits
• lard
• pies

Try to eat less saturated fat and try to choose those foods which 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.

When you are having meat, choose lean cuts and cut off any visible fat.

All types of fat are contain high in energy, so they should only be eaten in small amounts.

Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay, belly fat etc.

Sugary foods and drinks are often high in energy (measured in kilojoules or calories), and if consumed too often can contribute to high weight gain. They can also cause tooth decay, especially if eaten between meals.

Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices and smoothies.

This is the type of sugar you should be cutting down on, rather than the sugar found in fruit and milk.

Many packaged foods and drinks contain surprisingly high amounts of free sugars.

Free sugars can found in many foods, such as:

• sugary fizzy drinks
• sugary breakfast cereals
• cakes
• biscuits
• pastries and puddings
• sweets and chocolate
• alcoholic drinks

Food labels can help. Use them to check how much sugar foods contain.

More than 22.5g of total sugars per 100g means the food is high in sugar, while 5g of total sugars or less per 100g means the food is low in sugar.

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. So they should avoid too much salt or salty food.

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 when in the food when you buy it, such as breakfast cereals, soups, breads, 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.

Adults and children aged 11 and over should eat no more than 6g of salt (about a teaspoonful) a day. Younger children should have even less.