HOW TO IMPROVE YOUR DIET

A balanced diet is essential for obtaining a wide range of nutrients, maintaining a healthy weight, and supporting overall health. Diets high in sugar, salt, and fat, and low in fruits, vegetables, and whole grains, can increase the risk of developing health issues such as type 2 diabetes, cardiovascular diseases, and certain cancers.

To maintain energy, enhance immune function, and reduce the risk of disease, diets should align with the recommendations outlined in the Eatwell Guide. The Eatwell Guide, divided into five sections and applicable to most people, offers the UK government’s advice for achieving a balanced and healthy diet.

However, individual dietary needs vary depending on factors such as age, gender, weight, health status, and physical activity levels. To successfully achieve your dietary goals, it’s important to make gradual and realistic improvements to your eating habits.

To improve your diet and enjoy the health benefits, consider the following tips:

• Swap refined carbohydrates such as white bread, white pasta, and white rice for wholegrain varieties like wholemeal bread, wheat bran, whole wheat pasta, and brown rice. These whole grains provide essential vitamins, minerals, and fiber, which support appetite and blood sugar control, as well as normal growth and development.

• Snack on unsalted nuts, natural yoghurts, fruits, and vegetables like carrots, clementines, bananas, cucumbers, and pineapples. This will help limit your intake of sugary snacks like cookies, chocolates, cakes, pastries, and salted crisps, which can lead to weight gain, dental problems, and an increased risk of diseases like type 2 diabetes and hypertension.

• Choose lean animal proteins and focus more on plant-based protein foods like beans and pulses.

• Opt for healthier oils, such as avocado, nut, and seed oils, and use them in small amounts.

• Eat at least two portions of fish per week, including one oily fish such as salmon or mackerel, which have been shown to support heart health.

• Consume a variety of fruits and vegetables, aiming for at least 5 portions daily, to ensure you get essential minerals, vitamins, antioxidants, and fiber.

• Use spices and herbs for cooking instead of salt and try to avoid adding extra table salt while eating.

• Stay hydrated by drinking enough fluids throughout the day. Limit fruit juice to no more than 150ml daily and consume alcohol in moderation.

• Choose low-fat dairy or dairy alternatives.

• Cook more meals at home to control added salt and sugar and opt for healthier cooking methods.

In conclusion, try to eat only when you are hungry, avoid skipping meals, practice portion control, and seek support from your network when needed.

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