Healthy Eating Tips
                     HEALTHY EATING TIPS
SLOW DOWN
• The pace at which you eat influences how much you eat, as well as how likely you 
are to gain weight.
• In fact, studies comparing different eating speeds show that fast eaters are much 
more likely to eat more and have a higher body mass index (BMI) than slow eaters.
Source: www.healthline.com
BASE YOUR MEALS ON HIGHER 
FIBRE STARCHY CARBOHYDRATES
• Starchy carbohydrates should make up just over a third of the food you eat. They 
include potatoes, bread, rice, pasta and cereals.
• Choose higher fibre or wholegrain varieties, such as wholewheat pasta, brown rice or 
potatoes with their skins on.
Source: www.nhs.uk
EAT LOTS OF FRUIT AND VEG
• It's recommended that you eat at least 5 portions of a variety of fruit and veg every 
day. They can be fresh, frozen, canned, dried or juiced.
Source: www.nhs.uk
CUT DOWN ON SATURATED FAT 
AND SUGAR
• You need some fat in your diet, but it's important to pay attention to the amount and 
type of fat you're eating.
• There are 2 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.
Source: www.nhs.uk
DO NOT GET THIRSTY
• You need to drink plenty of fluids to stop you getting dehydrated. The doctors 
recommend drinking 6 to 8 glasses every day. This is in addition to the fluid you get 
from the food you eat. 
Source: www.nhs.uk
DO NOT SKIP BREAKFAST
• Some people skip breakfast because they think it'll help them lose weight.
• But a healthy breakfast high in fibre and low in fat, sugar and salt can form part of a 
balanced diet, and can help you get the nutrients you need for good health.
Source: www.nhs.uk
EAT SEVERAL MINI-MEALS DURING 
THE DAY
• If you eat fewer calories than you burn, you'll lose weight. But when you're hungry all 
the time, eating fewer calories can be a challenge.
Source: www.webmd.com
EAT PROTEIN AT EVERY MEAL
• Protein is the ultimate fill-me-up food it's more satisfying than carbs or fats and keeps 
you feeling full for longer. It also helps preserve muscle mass and encourages fat 
burning.
Source: www.webmd.com
LIMIT ALCOHOL TO WEEKENDS
• Alcohol contains empty calories: a five-ounce glass of wine has 125, a bottle of beer 
about 153. Because our bodies don't require those calories, they can get converted 
into fat. 
Source: www.webmd.com
CHOOSE HEALTHY OILS
• A high omega-6 to omega-3 ratio can lead to inflammation and has been linked to 
chronic conditions, such as heart disease, cancer, osteoporosis, and autoimmune 
disorders.
• Swap these oils for healthier alternatives, such as:
– extra virgin olive oil
– avocado oil
– coconut oil
Source: www.healthline.com