Women health

 How to have a good nutritional diet

These eight useful suggestions can guide you in choosing healthier foods and cover the fundamentals of healthy eating.

The secret to a balanced diet is to ingest the proper number of calories for your level of activity, balancing the amount of energy you take in with the amount you expend.

You will gain weight if you consume more food or liquid than your body requires since the extra energy is stored as fat. You will lose weight if you consume too little food and liquids.

To ensure that you are eating a balanced diet and that your body is getting all the nutrients it needs, you should eat a variety of foods.

Men should consume about 2,500 calories every day (10,500 kilojoules). Women need about 2,000 calories every day (8,400 kilojoules).


1. Choose higher-fiber, starchy carbohydrates for your meals.

Just a little bit more than one-third of your diet should consist of starchy carbohydrates. Potatoes, bread, rice, pasta, and cereals are among them.

Select products with more fiber or wholegrain content, including wholewheat pasta, brown rice, or potatoes that still have their skins on.

Compared to white or refined starchy carbohydrates, they have more fiber and can make you feel fuller for longer.

With each main meal, try to incorporate at least 1 starchy food. Although some individuals believe that starchy meals make you fat, they actually contain fewer calories per gram of carbohydrate than a fat.

Watch the fats you add when preparing or serving these kinds of foods because they are what raise the calorie count, such as oil on chips, butter on bread, and creamy sauces on pasta.

2. Eat a lot of fruit and vegetables.

You should consume at least 5 portions of different fruits and vegetables each day, according to recommendations. They can be juiced, dried, tinned, frozen, or fresh.

Getting your recommended five a day is simpler than it sounds. Why not add some chopped banana to your morning porridge or replace your go-to mid-morning treat with some fresh fruit?

Fruits and vegetables come in 80g portions, whether they are fresh, tinned, or frozen. 30g of dried fruit constitutes one serving, which should only be consumed with meals.

A 150 ml glass of fruit juice, vegetable juice, or smoothie still counts as 1 serving, however, you should only have 1 glass of these sugary beverages each day to avoid harming your teeth.

3. Increase your fish intake, especially oily fish.

In addition to having a lot of vitamins and minerals, fish is a wonderful source of protein.

Try to eat at least two meals of fish every week, at least one of which should be oily.

Omega-3 fats, which are abundant in oily fish, may aid in the prevention of heart disease.

  • Oily fish consist of:
  • Salmon
  • Trout
  • Herring
  • Sardines
  • Pilchards
  • Mackerel
  • These fish aren't oily:
  • Haddock
  • Plaice
  • coley
  • Cod
  • Tuna
  • Skate
  • Hake

You have the option of fresh, frozen, or canned fish, but keep in mind that canned and smoked fish may include a lot of salt.

The majority of people ought to consume more fish, however, some varieties have recommended intake restrictions.

4. Reduce consumption of sugar and trans fats.


You need some fat in your diet, but you need to watch how much and what kind of fat you consume.

Saturated and unsaturated fats are the 2 main types. Your chance of developing heart disease increases when you consume too much-saturated fat, which raises blood cholesterol levels.

Men should consume no more than 30g of saturated fat per day on average. Women should consume no more than 20g of saturated fat per day on average.

Although children under the age of five should not have a low-fat diet, children under the age of 11 should consume less saturated fat than adults.

Numerous foods contain saturated fat, including:

  • Fatty cuts of meat
  • Sausages
  • Butter
  • Hard cheese
  • Cream
  • Cakes
  • Biscuits
  • Lard
  • Pies

Try to consume less saturated fat and instead choose unsaturated fat-rich foods like avocados, oily seafood, and vegetable spreads.

Use a tiny quantity of reduced-fat spread, vegetable, or olive oil in place of butter, lard, or ghee for a healthier option.

Pick lean cuts of meat and trim off any visible fat while eating it.

Because fats of all kinds are high in energy, they should only be consumed in moderation.


Regularly eating sugary meals and beverages raises your chances of obesity and tooth damage.

When consumed in excess, sugary foods and beverages can cause weight gain because they frequently contain significant amounts of energy (measured in calories or kilojoules). They may also contribute to tooth decay, particularly if consumed in between meals.

Any sugar that is naturally present in honey, syrups, unsweetened fruit juices, smoothies, and other meals and beverages is referred to as free sugar.

You should limit this kind of sugar rather than the sugar included in fruit and milk.

Surprisingly large levels of free sugars are present in many packaged meals and beverages.

Several foods contain free sugars, including:

  • Sugary fizzy drinks
  • Sugary breakfast cereals
  • Cakes
  • Biscuits
  • Pastries and puddings
  • Sweets and chocolate
  • Alcoholic drinks

Food labels may be useful. Utilize them to determine the sugar content in food.

A food is considered high in sugar if it contains more than 22.5g of total sugars per 100g, whereas a food is considered low in sugar if it has 5g or less.

5. Consume no more than 6g of salt each day for adults.

Your blood pressure can increase if you consume too much salt. Heart disease and stroke are more likely to occur in those with high blood pressure.

You can be eating too much even if you don't salt your food.

To save money, use the labels on your food. Food is rich in salt if it contains more than 1.5g of salt per 100g.

No more than 6g (or roughly a teaspoonful) of salt should be consumed daily by adults and children aged 11 and older. Even less should be given to younger kids.

When you purchase foods like breakfast cereals, soups, loaves of bread, and sauces, around three-quarters of the salt you consume is already present.

6. Exercise and maintain a healthy weight

Along with a healthy diet, regular exercise can lower your risk of developing significant health issues. Additionally, your general health and welfare depend on it.

Obesity and excess weight can contribute to diseases like type 2 diabetes, certain malignancies, heart disease, and stroke. Your health could also be impacted by being underweight.

Most adults need to cut their calorie intake in order to lose weight.

Aim to eat less and be more active if you want to lose weight. You can keep your weight in check by eating a healthy, balanced diet.

7. Avoid being thirsty

To prevent dehydration, you must consume a lot of water. The government advises consuming 6 to 8 glasses daily. You also obtain fluid from the food you eat in addition to this.

All non-alcoholic beverages are acceptable, but the healthiest options include water, milk with less fat, and beverages with less sugar, including tea and coffee.

Drinks with added sugar should be avoided because they are rich in calories. Additionally, they harm your teeth.

Fruit juice and smoothies without added sugar have high levels of free sugar.

The total amount of beverages made from fruit juice, vegetable juice, and smoothies you consume each day shouldn't exceed 150ml, or about half a small glass.

In hot weather or when exercising, don't forget to drink more water.

8. Don't neglect breakfast.

Some people believe skipping breakfast may aid in their weight loss.

However, a balanced diet that includes a healthy breakfast that is high in fiber and low in fat, sugar, and salt will help you get the nutrients you need for optimum health.

A pleasant and healthier meal is a bowl of whole-grain, lower-sugar cereal with semi-skimmed milk and fruit slices on top.






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