Simon andrew casey | Health Tips That Really Work

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Dr Andrew Simon Casey

Get the eight tips for eating a health and a balanced diet to maintain a good and healthy body .

Healthcare

Base your meals on starchy foods
Starchy foods should make up
around one third of the foods
you eat. Starchy foods include
potatoes, cereals, pasta, rice
and bread. Choose wholegrain
varieties (or eat potatoes with
their skins on) when you can:
they contain more fibre, and can
help you feel full.

Eat lots of fruit and veg
It’s recommended that we eat at
least five portions of different
types of fruit and veg a day. It’s
easier than it sounds. A glass of
unsweetened 100% fruit juice
(150ml) can count as one
portion, and vegetables cooked
into dishes also count.

Eat more fish
Fish is a good source of protein
and contains many vitamins and
minerals. Aim to eat at least two
portions of fish a week,
including at least one portion of
oily fish. Oily fish contains
omega-3 fats, which may help
to prevent heart disease.

Cut down on saturated fat and sugar
We all need some fat in our diet.
But it’s important to pay
attention to the amount and
type of fat we’re eating. There
are two main types of fat:
saturated and unsaturated.

Eat less salt
Even if you don’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.

Get active and be a healthy weight
Eating a healthy, balanced diet plays
an essential role in maintaining a
healthy weight, which is an
important part of overall good
health. Being overweight or obese
can lead to health conditions such
as type 2 diabetes, certain
cancers, heart disease and
stroke.

Don't get thirsty
We need to drink about 1.6 to 2 litres
of fluid every day to stop us
getting dehydrated. This is in
addition to the fluid we get from
the food we eat. All non-alcoholic
drinks count, but water and lower-
fat milk are healthier choices.

Don’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.

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