The first step towards building a healthy and vibrant life is nutritious and delicious food. A healthy diet can help prevent chronic diseases and make you feel good, from the inside out.
According to the World Health Authority a healthy diet helps protect against diseases such as diabetes, heart disease, stroke and cancer. An unhealthy diet and a lack of exercise are one of the leading risks to health.
Its all too easy in todays busy lifestyles to consume on the go, usually foods which are high in energy, fats, sugars and salt forgetting to eat enough fruit, vegetables, fibres and grains.
So what do the World Health Organisation say are the basic principles of a healthy diet?
Fruit and Veg
Eating 5 portions of fruit and veg a day will reduce your risk of diseases and make sure you get in dietary fibre.
Include them in your meals
Include them in your snacks
Eat them by season!
Eat a variety
Get some tips on how to include your 5 a day here Get your 5 a day
Reducing your Fat intake will help reduce unhealthy weight gain and also your risk of developing diseases
Swap frying for boiling or steaming
Replace your butters and lards with sunflower oils
Reduce those baked, fried and pre-packaged foods such as biscuits, cakes and doughnuts
You can find out more about reducing saturated fat here Reduce your saturated fat
Salt, sodium and potassium
A lot of people consume too much sodium through salt and not enough potassium which can contribute to high blood pressure increasing the risk of heart disease and stroke.
Most salt comes from processed foods such as processed meats, salty snacks and ready meals.
Limit the amount of salt you use when cooking
Limit the salty snacks
Choose products with lower sodium content
Check the labels before you buy
Follow this link for tips to lower the salt in your diet Reduce your salt intake
The intake of free sugars should be reduced to less than 10% of total energy intake. Excess calories from foods and drinks high in free sugars contribute to unhealthy weight gain. A reduction in free sugar intake can reduce chances of cardiovascular diseases. So, try, if you can, to
Watch out for the sugary snacks and beverages and fizzy carbonated drinks
Swap the sugary snacks for fresh fruit and raw vegetables
Click here to find out 5 easy ways to reduce your sugar intake Reduce your sugar intake
Please visit the NHS eat well guide which provides an in-depth interactive guide of how to achieve a healthy and balanced diet. Click here: NHS EatWell Guide
The Good Food guide provide a great selection of healthy and tasty recipes to try.
Try these recipes from Jamie Oliver
Lots of different ideas by Waitrose and Tesco
More healthy recipe ideas from Eating Well
Want to learn more? Check out the following courses…
The Science of Nutrition and Health Eating
Are we really what we eat? How do we know what is in our food? Does it need to be difficult to follow a healthy eating pattern?
Nutrition and Health
Gain an understanding of the impact that food and diet has on health and gain a nutrition-related qualification as an addition to your current skillset.
Food as medicine
This course introduces the concept of food as medicine. You will explore how food can be important both in preventative health and as an aid in the management of certain chronic diseases today, in the past and in the future. You will also learn about what’s in food that gives it the potential to improve our health and how to recognise which types of foods are essential for health and wellbeing, and how food can play an important role in treating/preventing disease.
Try these recommended apps
Meet Our Root Advocate – Chris Cave
Chris is a qualified health coach and nutrition consultant and is happy to share some useful tips with us around healthy eating and nutrition. You can find Chris’ top ten tips for healthy eating by following this link – Healthy eating tips
Please keeping reading to find out more…
Hi I’m Chris Cave
I am a qualified Health & Weight Loss coach and Nutrition Consultant. My journey started in 2016 when I was overweight, unfit, my cholesterol & blood sugar levels were too high & none of my clothes fitted me anymore.
I decided to change my lifestyle then & change the way I looked after my health & body. I became fascinated with nutrition, stress, sleep, habit changing & exercise so decided to study & qualify in nutrition & health coaching. I did a few gym classes at the back of the room as I was embarrassed with my stomach & fitness but by 2019 I loved it so much I also qualified to teach the classes in the gym standing at the front of the studio! I am now much fitter & healthier in my late 40s than I ever was in my 30s & 20s!
I now love helping my clients lose weight, change their lifestyle & see amazing results in their energy levels. Looking after your health is the best thing you can ever do for yourself & your loved ones & it can be easy to do once you know how!
Good health is not just about losing weight on a diet, it’s far more – Great health comes from a blend of good nutrition, sleep, stress, exercise, the way you eat, movement, hydration & metabolism. But it’s easier than you think!
If you would like a free chat please feel free to contact me.
Tel 07877 217630
Free Facebook group – https://www.facebook.com/groups/fromfat2fit.co