Healthy eating goals above can help your body get the nutrients it needs. Here are some important tips for healthy eating to keep in mind for good health.

1. Tips for healthy eating
Eating healthy is especially important for women who have unique
nutritional needs. We need to be sure that we nourish our aging bones,
keep our hearts healthy and watch our blood pressure and weight. Eat a
variety of foods. Base your diet on plenty of foods rich in carbohydrates.
Enjoy plenty of fruits and vegetables. Maintain a healthy body weight and
feel good. Eat moderate portions - reduce, don't eliminate foods. Eat
regularly. Drink plenty of fluids. Here are tips as per Valsa mathew for
healthy eating tips.

2. Learning objectives
•To recognize the 8 techniques for eating healthily.
•To understand the health benefits of the 8
techniques for eating healthily.
•To identify ways of achieving the 8 techniques for
eating healthily.

3. Eight tips for healthy eating
The Division of Wellness has created the following realistic
guidelines to help you are making much healthier options.
They are:
1)Platform meals on starchy foods
2)Eat plenty of fruits and veg
3)Eat more fish
4)Cut down on soaked fat and sugar
5)Eat less salt
6)Get effective and be a proper and balanced weight
7)Don’t get thirsty
8)8)Don’t miss breakfast Source: NHS Choices 2012

4. 1. Base your meals on starchy
foods
We should eat a lot of food made
of starch. These should make up a
third of our diet plan, as proven in
The eat well dish.
Starchy meals offer power
(calories), as well as nutritional
fiber, calcium mineral, metal and B
natural vitamins.
Why should we decide wholemeal
types whenever possible?
They contain more fiber and cause
you to feel bigger for longer.

5. 1. Platform your meals on
starchy foods
Most individuals need to eat
more of these kinds of meals, so
try to consist of an product from
this team in each of your primary
meals.
Can you think of some ideas?
Breakfast – porridge or toasted
bread cereals.
Lunch –sandwich made with
toasted bread bread, jacket
potato or toasted bread grain
healthy salad.
Dinner – rice, potatoes or grain
with your dinner.

6. 2. Eats lots of fruit and veg
Try to eat at least 5 portions of a
variety of vegetables and fruit
every day (5 A DAY).
Fruit and vegetables provide a
range of nutrients, including
nutritional supplements, such as
folate, vitamin C, potassium and
dietary fiber.

7. 2. Eats lots of fruit and veg
Clean, freezing, processed, dry
and juiced fresh fruit and vegetables
all depend.
Potatoes do not depend towards
5 A DAY as they are a starchy meals.
What is a portion?
One mature part of fruits or vegetables
is 80g.
Young children may need less based
upon on their age and size. As a difficult
guide, one section is the amount they
can fit in the users hand of their hand.

8. Did you know?
Only one cup of fruits juice
matters towards our 5 A DAY, no
matter how much we consume.
This is because much of the fiber
is missing through juicing.
A smoothie containing all the
delicious pulped veggie or fruits
may depend as more than one 5
A DAY section.

9. 3. Eat more fish
Seafood is an excellent source
of proteins and provides many
nutritional supplements.
White fish is low in fat. Greasy fish
are loaded with long sequence
Ω 3 body fat which are
important for heart health.
Try to eat at least two sections (1
section =140g) of fish a week,
along with a part of oily fish.
Can you name some oily fish?
Seafood, spanish mackerel, fish,
fresh tuna* and sardines are all
greasy fish.
* Only clean seafood matters as an greasy
seafood. When it is processed the amount
of long-chain omega3 body fat is
decreased to levels just like those in other
seafood.

10. 4. Cut down on saturated fat and
sugar
We all need some fat in our diet,
but it is important to get the right
type and amount.
There are two main kinds of fat:
soaked and unsaturated.
Eating too much soaked fat can
improve blood vessels blood
cholesterol stages and the risk of
creating cardiovascular illness.
Saturated fat is seen in many
meals, such as hard dairy
products, desserts, cookies,
desserts, treat, lotion and butter.

11. 4. Cut down on saturated fat and
sugar
Try to cut down on meals great in
soaked fat and replace with
meals that are great in
unsaturated fats, such as
vegetable oils, greasy fish,
avocados, nut products.
Did you know?
Most of us eat about 20% more
than the suggested highest
possible quantity. No more than
11% of nutritional power should
come from soaked fat.

12. 4. Cut down on saturated fat and
sugar
Too many sugar-containing
beverages and meals consumed
between meals is associated with
an increased tendency towards
corrosion, especially in those with
poor dentistry.
Food and beverages high in
glucose include candies,
desserts,
biscuits and some fizzy
beverages.

13. 4. Cut down on saturated fat and
sugar
Use meals brands to examine
how much soaked fat and
glucose meals contain.
More than 5g of soaked fat per
100g of meals indicates that it is
rich in saturates.
More than 15g of glucose per
100g of meals indicates that the
meals is rich in glucose.

14. 5. Eat less salt
Keeping an average high
blood pressure is important for
health.
Eating too much salt may
increase high blood pressure
and lead to action and cardiac
arrest.
Approximately three-quarters of
the salt in our diet comes from
processed foods such as
breads, cereal products,
sauces, cereal and ready
foods.
Some is also included during
food preparation, or at the
desk.

15. 5. Eat less salt
Did you know?
Grownups should eat no more than
6g of salt each day, kids under 11
years should eat less.
You can use meals brands to help
you cut down.
More than 1.5g of salt per 100g
indicates the meals is high in salt.
Salt is also known as salt chloride.
Sometimes, meals brands only
provide the determine for salt. To
work out how much salt on your
table from the salt figure:
Salt = salt x 2.5

16. 6. Get active and be a healthy weight
To achieve a proper and balanced
body weight, we need to balance the
power from drinks and food with the
power we use up through activity.
Being active can help maintain a
proper and balanced body weight by
using more power.
Being overweight or obese can lead
to wellness issues such as type two
diabetes, some cancers,
cardiovascular disease and stroke.
Being under a healthy weight could
also affect our wellness and wellness.

17. 6. Get active and be a healthy
weight
Did you know?
Teenagers should do at least 60
minutes of training of regular to
intense durability every day.
Adults should aim to be
effective daily and achieve at
least 150 minutes of training of
regular durability over weekly.
What does being active mean?

18. 6. Get active and be a healthy weight
Being active means …
Organized
game, e.g. golf
ball, netball,
operating,
gymnastics.
Effective
residing, e.g.
quick strolling,
farming, using
the stairs.
Effective
entertainment, e.g.
playing, dance,
riding a bike,
skateboarding.

19. 7. Don’t get thirsty
Around two-thirds of the body are
made up h2o. We lose h2o throughout
the day when we breathe, sweat and
use the toilet.
When our bodies do not have enough
h2o, we are said to be dried. We need
to drink around 6-8 glasses of fluid
every day to stop us getting dried.
More when the weather is hot or when
we are active.
Apart from h2o, most beverages count
– but not alcohol. Good choices are
fruit juice, milk, tea, coffee and low-
calorie sodas.

20. 7. Don’t get thirsty
Did you know?
Typical symptoms and symptoms
of absence of fluids are:
thirst;
dark-colored urine;
not moving much pee when you
go to the toilet;
headaches;
absence of energy;
sensation lightheaded.

21. 8. Don’t skip breakfast
Eating early morning meal
provides us with power as well as
some essential nutritional value
that we need for great health.
Breakfast can help to increase
focus and performance during
the early morning.
For example, a healthy early
morning meal of whole meal
early morning meal or a piece of
toasted bread with low fat
distribute and a glass of fruit
juice, will give our systems the
power and nutritional value we
need to start the day.

22. 8. Don’t skip breakfast
Did you know?
Some individuals miss morning
meal because they think it will
help them shed bodyweight.
Skipping morning meal
indicates we are more likely to
complete up on treats that are
high in fat and/or glucose
before lunchtime.
Research reveals that eating
morning meal can help
individuals control how much.

23. Eight tips for healthy eating
Remember:
Base your meals on starchy foods
Eat plenty of fruits and vegetables
Eat more fish
Cut down on soaked fat and sugar
Eat less salt
Get effective and be a proper and balanced weight
Don’t get thirsty
8)Don’t miss breakfast