Top 10 tips for a healthy diet

Guide to a healthy diet

Need to get back on track with your healthy eating? We have rounded up 10 of the best quick tips for a healthy diet that will instantly kick-start your daily diet to a more healthy state.

1. Drink lots of water. Take a 1.5-liter (50oz) bottle of water to work with you, and try to finish it all by home time.
2. Eat five portions of fruit and vegetables every day. If you find this difficult, then remember that smoothies, juices and dried fruit all go toward your five-a-day quota.
3. Never skip breakfast, as it’s the most important meal of the day! Opt for something that will release energy slowly — porridge and a handful of blueberries are a great option!
4. Plan your meals for the week ahead. Write a shopping list and stick to it — and never shop when you're hungry, as this is a fatal error that inevitably leads you to stuffing your shopping trolley full of junk!
5. Keep a supply of healthy snacks to hand. Snacks can include fresh and dried fruit, wholesome cereal bars, rice cakes, low-fat fruit yogurts and wholemeal pitta and hummus.
6. Remove all visible fat from food before you cook it. Take the skin off chicken and trim the white fat off any meat. Also, try to avoid eating too many processed meats such as sausages and burgers (the fat's not visible from the outside, but it's certainly there!).
7. Limit your intake of stimulants such as caffeine, alcohol and refined sugar.
8. Limit the number of times you eat out to once a week. Take your own packed lunch to work or choose (non-creamy) soup in the canteen.
9. Eat properly. Don't cut out food groups — such as carbohydrates — altogether in a bid to lose weight quickly. Your body needs balance, so make sure you eat properly. And don't do denial — you'll only end up cracking!
10. Only eat things you like the taste of. Find what works for you, and don't force yourself to eat things just because they're good for you
http://www.realbuzz.com/articles/top-10-tips-for-a-healthy-diet/

The eatwell plate

The eatwell plate highlights the different types of food that make up our diet, and shows the proportions we should eat them in to have a well balanced and healthy diet. 

View a larger version of the eatwell plate (PDF, 1.6Mb)

It's a good idea to try to get this balance right every day, but you don't need to do it at every meal. And you might find it easier to get the balance right over a longer period, say a week. Try to choose options that are lower in salt when you can.
Eating healthily is about eating the right amount of food for your energy needs. In England, most adults are either overweight or obese. This means many of us are eating more than we need, and should eat and drink fewer calories in order to lose weight.
Based on the eatwell plate, try to eat:

Plenty of fruit and vegetables

Did you know that we should be eating at least five portions of a variety of fruit and veg every day?
More on 5 A DAY

Plenty of potatoes, bread, rice, pasta and other starchy foods

Choose wholegrain varieties whenever you can, or eat potatoes with their skins on for more fibre.
More on starchy foods

Some milk and dairy foods

Go for lower-fat milk and dairy foods. These are healthier options to help you get enough protein and calcium.
More on milk and dairy foods

Some meat, fish, eggs, beans and other non-dairy sources of protein

These are important sources of protein, vitamins and minerals, and form part of a healthy balanced diet.
More on meat, fish, eggs, and pulses

Just a small amount of foods and drinks that are high in fat or sugar

Cut down on fat and sugar by eating fewer sweets, cakes and biscuits, and drinking fewer sugary soft drinks.
More on fat and sugar

Is the eatwell plate for me?

The eatwell plate applies to most people – whether they're a healthy weight or overweight, whether they eat meat or are vegetarian, and no matter what their ethnic origin.
However, it doesn't apply to children under the age of two because they have different nutritional needs. Between the ages of two and five, children should gradually move to eating the same foods as the rest of the family, in the proportions shown on the eatwell plate. Find out more in Breastfeeding: the first few days and Your baby's first solid foods.
Anyone with special dietary requirements or medical needs might want to check with a registered dietitian whether the eatwell plate applies to them.

http://www.nhs.uk/Livewell/Goodfood/Pages/eatwell-plate.aspx