What Is Healthy Foods Definition
Source : Goolge.com.pk
The key to a healthy balanced diet is:
eating the right amount of food for how active you are
eating a range of foods – this is what balanced means
The range of foods in your diet should include:
plenty of fruit and vegetables
plenty of bread, rice, potatoes, pasta and other starchy foods (choosing wholegrain varieties when possible)
some milk and dairy foods (choosing lower-fat varieties when possible)
some meat, fish, eggs, beans and other non-dairy sources of protein
just a small amount of foods high in fat and sugar
For more information, see the eatwell plate that shows:
the different types of food you need to eat
how much of what you eat should come from each food group
Healthy eating tips
Eating well plays an important part in maintaining good health. Below are eight practical tips that cover the basics of healthy eating and can help you make healthier choices:
Base your meals on starchy foods as these give you energy. Choose wholegrain varieties (or eat potatoes with their skins on) when you can: they contain more fibre.
Eat at least five portions of a variety of fruit and vegetables a day. See 5 a day: what counts? for more information.
Eat more fish. Eat at least two portions of fish every week, including one portion of oily fish such as mackerel or sardines. If you’re vegetarian and don’t eat fish, see five essential nutrients for vegetarians for more information on a healthy vegetarian diet.
Cut down on saturated fat and sugar. See healthy food swaps for healthier choices.
Eat less salt – no more than 6g a day for adults. For tips on how to do this, see Say no to salt.
Get active and be a healthy weight. Use the healthy weight calculator to check if your weight is healthy.
Drink plenty of water, about six to eight glasses of water (or other fluids) every day. To find out why this is important, see water and drinks.
Don’t skip breakfast because it gives you the energy you need for the day. See five healthy breakfasts for ideas.
Healthy eating simply means eating a variety of foods in the right amounts to make sure you get all the energy and nutrition you need. You should also be able to enjoy food without feeling guilty or worrying about weight.
It’s important to eat sensibly, finding a balance so you don’t pig out (two giant tubs of Ben & Jerry’s for dessert) and you don’t get fanatical about food (exactly 15 jelly beans after dinner). If you reckon that healthy eating sounds like hard work, check out this section for cheap recipes, tips on making simple changes to what you eat and sound advice to stop you turning into a fast food slob.
Healthy eating basics
The easiest way to make sure you have a healthy diet is to eat lots of different foods. So, eat a wide variety of foods from the food pyramid and avoid eating the same old stuff every day of the week.
Stop eating when you are full
Try to avoid snacking on sugary or fatty foods
Try to achieve a healthy weight (talk to your doctor about the weight you should be) and exercise every day. Remember, not gaining any weight is also good
Eat lots of fruit and vegetables every day
Eat energy providing carbohydrate foods, for example: bread, cereal, potatoes, rice and pasta. Choose wholemeal options when ever possible. It is recommended that we eat six servings/portions from this food group daily. See the food pyramid here for more information.
Cut down on fat, it’s essential to have a small amount of healthy fat in our diet but we don’t need to be gobbling chips and greasy fries all day.
Cut down on sugary drinks and snacks. For example, instead of eating a bar of chocolate, have a square, or a glass of coke instead of a bottle of coke
If possible don’t use salt. Choose from the huge variety of herbs and spices to brighten up your meals, for example chilli, garlic, pepper, mixed herbs, etc.
We all need at least eight glasses (two litres) of water or fluids every day. This can be water or other drinks like juices, herbal teas and so on. Choose pure unsweetened fruit juice instead of sugary cordials or minerals and watch out for coffee and tea with lots of added sugar. Sugary drinks rot your teeth as well as upping your daily calorie intake. If you do sport, you'll need to drink even more than eight glasses during the day. Carry a bottle of water to work or college with you so that you can keep sipping all day.
Avoid junk food
Don't snack on sugary or fatty foods -- try these alternatives instead:
ALWAYS eat breakfast so that you don't crave sugary foods mid-morning. If you do skip meals then don't overeat to compensate afterwards
Eat more fruit and vegetables (at least five portions a day), they'll fill you up and are perfect when you have the urge to snack on something
Carry a healthy lunch with you to work, university or school. The easiest way to do this is to make sandwiches filled with plenty of salad or cook enough dinner to have leftovers for lunch the next day. Make sure it's enough to keep you away from snacking on buns or crisps during breaks
Socialise and meet friends in places where there's no food to tempt you. Ask friends not to encourage you to eat when you're out for the night, especially when your will power is weakened after a few drinks.
Go for a walk instead of watching TV
If there are certain things you do that always mean eating something junky or sugary (snacking at the TV, your morning coffee and sticky bun, burgers on Friday evening) then change your routine to avoid these triggers.