What is a healthy lifestyle? It is said that men should consume just over 2,500 calories vs 2000 for women. We have our top 7 tips to help you along your journey. They include:
- Base your meals on starchy carbohydrates
These should make up one-third of the food you eat. These whole grain varieties of, bread, rice, pasta, cereals. They contain more fiber and can help you full fuller for longer. Make sure you keep an eye out for the fats when you’re cooking or serving these types of food. Most people don’t realise e.g. cooking with oil, butter or creamy sauces increase the calorie content in the food making them more ‘fatty’.
2. Eat more fruit and veg
Instead of snacking on potato chips swap them for celery sticks and hummus. You still get the satisfied crunch just with more nutrients. Or why not snack on banana instead of a muffin. We are recommend to eat 5 portions of fruit and veg PER DAY. Make it count.
3. Eat more fish
It provides more benefits than people realise, including a good source of protein, vitamins and minerals. You’re allowed to eat oily fish, as they are a good source of omega 3. Try and eat 2 portions a week of salmon, fresh tuna or mackerel. Remember if you choose canned tuna, make sure you check the salt content.
4. Cut down on saturated fat and sugar
This one might be harder for some, because we don’t know where we can find saturated fats. Let us list the popular culprits. Including, biscuits, cakes, pies, sausages or hard cheese (just to name a few!) Choose foods that are natural fats, including avocado, vegetable oils or oily fish. Beware of sugary drinks and foods, if eaten frequently will contribute to unwanted weight gain and tooth decay. Items to stay aware from; sugary fizzy drinks, alcoholic drinks, pastries, sugary breakfast cereals. Also always check the labels before you buy, if you see more than 22.5g of sugar - you can be certain that this is a NO GO. Look out for foods for 5g or under, this means foods have low amount of sugar.
5. Easy up on the salt
We can agree that salt can make food taste ‘better’. However, adults should only be eating around 6g per day. Eating too much will increase your chances of high blood pressure. Look out on food labels for if theres is more than 1.5g of salt this is way too high and avoid at all costs!
6. Get more active!
Stop making excuses and spend at least 30 minutes out of your ‘busy’ life and get active! Go up and down the stairs 50 times, do bench press at your desk. Go for a walk at lunch not just sit on your phone for your whole break. It is said adults should complete around 10,000 steps a day - how many have you done while reading this?
7. Don’t get thirsty
We are told to drink 6-8 glasses everyday, but who counts that? Have fund with your water and add cucumber, mint or fruits to give that ‘flavour’ feeling.