Diet Tribe

2. Eat lots of fruit and veg

Itâ??s recommended that we eat at least five portions of different types of fruit and veg a day. Itâ??s easier than it sounds. A glass of 100% unsweetened fruit juice can count as one portion, and vegetables cooked into dishes also count. Why not chop a banana over your breakfast cereal, or also as a snack for some dried fruit and even nuts which is good

3. Eat more fish

Fish is a good source of protein and contains many vitamins and minerals. Aim for at least two portions a week, including at least one portion of oily fish. Oily fish is high in omega-3 fats, which may help to prevent heart disease. You can choose from fresh, frozen and canned; but remember that canned and smoked fish can be high in salt. Oily fish include salmon, mackerel, trout, herring, fresh tuna, sardines and pilchards. Non-oily fish include haddock, plaice, coley, cod, tinned tuna, skate and hake. Anyone who regularly eats a lot of fish should try to choose as wide a variety as possible.

4. Cut down on saturated fat and sugar

We all need some fat in our diet. But itâ??s important to pay attention to the type of fat weâ??re eating. There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease. Saturated fat is found in many foods, such as cakes, pies, biscuits, sausages, cream, butter, lard and hard cheese. Try to cut down, and choose foods that contain unsaturated rather than saturated fats, such as vegetable oils, oily fish and avocados. Learn more, and get tips on cutting down, in Eat less saturated fat.

Sugary foods and drinks are often high in calories, and could contribute to weight gain. They can also cause tooth decay, especially if eaten between meals. Cut down on sugary fizzy drinks, cakes, biscuits and pastries, which contain added sugars: this is the kind of sugar we should be cutting down on rather than sugars that are found naturally in foods such as fruit and milk. Food labels can help: use them to check how much sugar foods contain. More than 15g of sugar per 100g means that the food is high in sugar

5. Eat less salt

Even if you donâ??t add salt to your food, you may still be eating too much. About three-quarters of the salt we eat is already in the food we buy, such as breakfast cereals, soups, breads and sauces. Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke. Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt. Adults and children over 11 should eat no more than 6g of salt a day.

6. Drink plenty of water

Try to drink about six to eight glasses of water (or other fluids) a day to prevent dehydration. When the weather is warm or when we get active, we may need more. But avoid soft and fizzy drinks that are high in added sugars.
Remember: When thinking about alcohol, there is nothing wrong with the occasional drink, but drinking too much can cause serious health problems. Alcohol is also high in calories, so cutting down could help you to control your weight.

7. Donâ??t skip breakfast

Some people skip breakfast because they think it will help them lose weight. In fact, research shows that eating breakfast can help people control their weight. A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health. Wholemeal cereal, with fruit sliced over the top is a tasty and nutritious breakfast or even flax seeds.

Hope this helps.