Food · Lifestyle

Second step to Healthy Lifestyle: Eat Well

If you read this post, you decided to change your life and be more healthy. Last week I was writing about 3 rules of Healthy Lifestyle: good nutrition, daily exercise and adequate sleep.

What is nutrition?

WHO says that: “Nutrition is the intake of the food, considered in relation to the body’s dietary needs.” Nutrition affects everyone and it has positive or negative influences on health at all stages of the life cycle. But remember… It is your choice between good or bad nutrition.

It can be hard to choose nutritious foods and drinks, especially when there is lots of ready-made and easily accessible foods and drinks high in saturated fat, added sugars and added salt. That is why, it is important to understand what food is good and bad for your body.

Would you expect to run a sports car with a low quality fuel?


Nutrition is fuel!


What are the benefits of good nutrition?

  • Vitality and energy for life
  • Enhances concentration levels and mood
  • Delays ageing
  • Boost immune system
  • Improves sport performance
  • Helps you reach and maintain healthy weight
  • Fight and helps to prevent diseases

How to eat well?

Use the Eatwell Guide to help you get a balance of healthier and more sustainable food. It shows how much of what you eat overall should come from each food group.


How to get the most from your food?

  • Base your meals on starchy carbohydrates (potatoes, bread, pasta, rice and noodles) – BUT – choose wholegrain or higher fibre versions with less added fat, salt and sugar, or leave the skins on potatoes.
  • Eat at least 5 portions of a variety of fruit and vegetables every day as they contain different combinations of vitamins and minerals.
  • Aim for at least two portions of fish per week (including a portion of oily fish).
  • Cut down on your saturated fat intake (found in butter, lard, hard cheese, cakes) , and choose foods that contain unsaturated fats instead, such as vegetable oils, oily fish and avocados.
  • Cut down on sugar. Click here to find out why sugar is so dangerous and get tips on cutting down sugar in your diet.
  • Eat less salt – no more than 6g a day for adults. Most of our salt intake comes from processed foods, so always check food labels for the salt content! Try using extra herbs and spices to flavour foods so you can use less salt in your recipes.
  • Aim for 6-8 glasses of fluid per day. Water is the best choice as it hydrates you without adding any extra calories to your daily intake.
  • Do not skip breakfast and eat regularly!

       Food is Fuel


  1. Aim for a healthy lifestyle
  2. Make positive food choices and take control of your health
  3. Feel good about yourself for making small changes in your diet – these can lead to big improvements.


Source: NHS & Shaw Academy


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