Eating healthy is one of the best things you can do for your mind and body. By making small, consistent changes to your eating and drinking habits, you can achieve significant changes to your health and wellbeing in the long run.
Read on for some tips about healthy eating, supplemented by research from online bingo provider, tombola.
Eating a balanced diet
Eating healthy is all about having a balanced diet. This involves consuming a variety of foods in the right proportions to provide your body with the nutrients it needs.
Most experts recommend a daily diet of fruits and vegetables, starchy carbohydrates, proteins, dairy or dairy alternatives, and a small amount of fats.
Aim to eat at least five portions of different fruits and vegetables each day. These foods are rich in vitamins, minerals and fibre, which are crucial for your body’s functions. Add whole grains like brown rice, wholemeal bread and oats for complex carbohydrates that provide a steady energy release and help keep you full for longer.
Salt and sugar
These ingredients are found in most foods these days. Research from tombola found that Mature Cheddar Cheese has around 1.8g of salt per 100g, which is 30% of your daily allowance. That’s nearly as much as the amount found in the same amount of Salted Butter.
100g of Tomato Ketchup (about 5 tablespoons) equals 67% of your daily sugar allowance – not ideal if you can’t get enough of the good stuff! Digestive Biscuits (55%), Orange Juice (32%) and Peanut Butter (22%) are all major culprits too.
Keeping an eye on your salt and sugar intake is vital. Over-consumption for a long period could increase your risk of health issues such as high blood pressure and heart disease. To cut down on salt, avoid consistently adding it to your food and be mindful of high-salt processed products like crisps and processed meats. Instead, flavour your dishes with herbs, spices and lemon juice.
Sugar, particularly added sugars, should also be limited. Swap sugary snacks and drinks for healthier alternatives such as fresh fruit, unsweetened yoghurts and water or herbal teas.
Getting enough protein
Your body needs protein for the repair and growth of tissues, as well as for the production of enzymes and hormones. Include a variety of protein sources in your diet to help meet your daily needs. Lean meats, poultry, fish, eggs, beans, pulses and nuts are excellent choices.
tombola’s research identified everyday high-protein foods that can help you achieve the recommended intake – for adults, this is at least 0.75 grams of protein per kilogram of body weight each day. 100g of Mature Cheddar Cheese contains 56% of the recommended daily intake for the average person, while Peanut Butter was a close second with 55%.
Be careful with your protein sources. Some processed foods may be high in protein, but they’ll probably also be high in saturated fats, salts and sugars.
Making healthier choices
Making healthy choices when it comes to your diet doesn’t mean you have to overhaul everything. Start by making small, sustainable changes.
Swap white bread, rice and pasta for wholemeal versions to increase your fibre intake. When snacking, choose nutrient-dense options like nuts, seeds and fruit instead of crisps and sweets.
Cooking at home allows you to control what goes into your meals and can be a fun way to experiment with new, healthy recipes.
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