8 Tips For Eating Well

The UK Government Food Standards Agency recommends some pretty fundimental rules for a healty diet. To me these make sense - The Diet Solution Program will provide you with a comprehensive program for eating well and enjoying your food and permanent weight loss.

These tips will help you make healthier choices and ensure you get the right balance of foods. There are basically two elements to a healthy diet solution.

• 1. Eating the right amount of food for your lifestyle i.e. how active you are.
• 2. Eating the right range of foods to ensure you get a balanced diet.

A balanced diet solution will contain a variety of types of foods: fruit, vegetables, wholemeal/wholegrain bread and cereals, proteins from meat, fish, eggs and pulses and beans. It will also contain some dairy foods like milk and cheese.

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1. Base your meals on starch foods. This will not only begin to shift your focus away from eating too much meat (especially red meat) but ensure you get fiber in your diet. Cereals, bread, rice, pasta and potatoes are important componants of a healty diet. where possible buy and use wholegrain types. These starchy foods should ideally consist of a third of all the food we eat. Besides fiber, they contain calcium, B vitamins and iron. Weight for weight starchy foods have half the calories of fatty foods, so just be careful if you are adding fats in cooking and serving. Try to eat one main meal per day based on starchy foods.

2. Eat Fruit and Veg - Lots. We all know we should be eating lots of friut and veg, but do we? You must eat at least 5 portions per day and thought this might seem a lot it is auctually quite easy to do. One easy way to this is add these portions to your diet solution as you go through your day. For example, have freshly squeezed orange juice and add a banana to your breakfast cereal (that's two already), salad for lunch (three) , a piece of fruit in the afternoon say an apple or pear (four) and vegitables with your evening meal (5 or 6 two veg). You can use frozen foods if you need to.

3. Eat more fish. Fish is a good source of protien, minerials and vitamins. Choose fresh or frozen, stay away from smoked or canned fist as this contains too much salt. Basically, there are two types of fish which you should be eating, Oily Fish and White Fish. Oily fish, so called because it contains omega fatty acids. These are good for the heart. Some examples of oily fish are sardines, salmon, trout, mackerel, and herrings. Try and eat 4 portions per week, but if you are pregnant only take two portions per week. White fish examples, Haddock, Hake and Tuna are just a few.

4. Cut down on sugar and saturated fats. We all need some fats in our diet but it is important we eat the right kind. Having too much saturated fat can increase colesterol levels in the blood and raise the risk of heart disease. On the other had unsaturated fat instead LOWERS blood cholesterol levels. Build into your diet solution foods rich in unsaturated fats such as vegetable oils, oily fish, avacado pears, nuts and seed.Try and avoid foods that contain saturated fats such as cheese, cream,butter, pastries, coconut oild and palm oil. Most people are eating too much sugar. Cut down or cut out sugary foods and fizzy and soft drinks. Sugar is high in calories so cutting down will help in losing weight. Look at food labels to see how much sugar is in the food 15g of sugar per 100g of food is to much. Keep a look out for other terms for sugar such as corn starch, sucrose, glucoes, fructose, maltrose hydrolysed starch and invert sugar and avoid.

5. Eat less salt. More than 6g per day is going to increase thev risk of heart disease, high blood presure and stroke. You might think you don't eat much salt, but don't be to sure. More that three quarters of the population eat to much salt! 75% of the salt we eat is in food we buy, soups, cereals, ready meals etc. Check labels, more that 1.5g of salt per 100g of food is high.

6. Be active and be an ideal weight. Being underweight brings its own problems. Try and maintain a balance between the amount of food you eat and your activity to ensure an optimum of weight and healty foods. Walk more and develop an exercise plan in conjuction with an expert, also if your overweight and been inactive for a long time see your Doctor before you begin exercising. Don't go on 'crash diets' these can cause serious health problems. To find more information on being active and dieting take a look at The Diet Solution Program.

7. Drink water - lots of it. You should be drinking about 1.2 litres of water per day, you will need more if your exercising or in a hot/humid climate.

8. Do not skip breakfast. Breakfast will provide you with the energy, vitamins and minerals to get you started on the day. Skipping breakfast does not help you loose weight in fact evidence is now emerging that having a good breakfast will actually help if you are on a weight loss diet.

See also our guide on how to Avoid The Dangers Of Eating out

Don't forget you can get more information on The Diet Solution Program AND a Free 7 Day 'must have' Starter Kit To Permanent Weight Loss and Vibrant Health

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