Eating healthily is all about balance. Every now and then it’s perfectly OK to have pie for dinner or a nice slice of cake at teatime – treats are a part of life – but it’s also important to recognise when we’re pushing things too far.
Indulgent food should be enjoyed and savoured, but only occasionally – it’s important to remember that the majority of our diet should be made up of balanced, nutritious everyday foods. Make healthy food a priority in your life and allow it to bring your family and friends together.
Learn to love how it makes you feel, how delicious it is and remember that a healthy balanced diet and regular exercise are the keys to a healthy lifestyle:
- HAVE BREAKFAST - A nutritious breakfast sets you up with energy for the day, can help you hit your 5-a-day, and can be an easy way to get fibre into your diet.
- EAT A BALANCED DIET - Eat from all five food groups, enjoying a wide range of vegetables, fruit, lean meats, fish, eggs, pulses, nuts, seeds, wholegrains and naturally lower-fat dairy foods across each week.
- CHOOSE NUTRITIOUS CALORIES - These come from foods that provide your body with vitamins, minerals, protein, fibre and healthy fats as well as energy; such as vegetables, fruit, nuts, yoghurt and fish.
- EAT THE RAINBOW - Variety is key. Different-coloured veg and fruit contain the different nutrients our bodies need to stay healthy. And try to eat your veg and fruit – rather than drink them – for the full benefits.
- STAY HYDRATED - Water is essential to life. Six to eight glasses of fluid every day is recommended. Water, lower-fat milks, tea and coffee all count (as long as you don’t add sugar).
- GET COOKING - Cooking from scratch is one of the most important life skills we can learn, and is a great way to understand what goes into the meals we eat. Visit jamieoliver.com for lots of recipe inspiration and ideas.
- READ THE SMALL PRINT - Look out for the saturated fat, sugar and salt content in food and drink, as well as recommended portion sizes. The nutrition label on the front of a packet can help you understand exactly what is in the food you buy.
- EVERYDAY VS OCCASIONAL - There’s a place for all types of foods in our diet. Understand the difference between ‘everyday’ foods that contribute essential, healthy nutrients and ‘occasional’ foods, such as cakes and pastries.
- MOVE MORE - Staying active is extremely important. It’s recommended that adults aim for at least 150 minutes of moderate physical activity a week – like going for a brisk walk – and children aim for at least 60 minutes a day.
- GET ENOUGH SLEEP - Good-quality sleep affects how well we’re able to learn, grow and perform in life. While we’re asleep, our bodies have that all-important time to repair.
