Top tips for healthy eating

1: Eat plenty of fruits and vegetables. You should try to eat at least 5 portions of a variety of fruits and vegetables every day. One portion weight 80 gram. Fruits and vegetables contain few calories and are low in fat. They also contain lots of beneficial vitamins and minerals. To makes it easy to see how many of your five day fruits.

2:  Bread, Rice potato, pasta and other Starchy foods should not be included at each meal. Try to go for whole grain varieties of these foods where possible.

3: Aim for at least 2 portions of fish per week, including a portion of oily fish such as mackerel, salmon or trout.

4:  Eat lean/lower fat varieties of meat or fish and limit the amount of processed meats such as burgers and sausages in your diet.

5: Choose lower fat alternatives of milk and dairy foods wherever possible.For example semi skimmed milk, instead of whole milk. Foods in this group are an important Source of Calcium and protein.


6:  Food and Drinks high in fat and sugar should be eaten in small amounts. They can contain a large amount of calories and are often the things that you need to reduce in order to lose weight and eat healthier.

7:  Alcohol contains a high amount of calories by cutting down your intake it could help you to control your weight. If you drink alcohol you should spread your intake over the week. It is recommended that have no more than 21 units and women have no more than 14 units per week.


8:  Do not skip breakfast. Evidence suggested that eating breakfast each day can help you to control your weight.

Guide to weight loss:

Before you start to make lifestyle and dietary changes to lose weight. it is important to consider the reasons why you wish to lose weight and that you have realistic expectations about what you hope to achieve. Many people have good intentions but find making changes over the long term very difficult. This is because they set themselves unrealistic weight loss goals from the outset, or they try to make too many changes at once.

Rapid weight loss has been shown to be unsustainable and may even be dangerous to our health. A safe weight loss of 0.5 kg to 1 kg per week is recommended. If you do not lose weight one week you should not give up. Try to focus on the changes that you are making and remember that lapses are very common.

“Top tips for healthy eating” By Misbah Riaz