3 tips for healthy eating

1. Base your meals on starchy




Woman eating starchy foods such as bread, pasta, cereals, rice, pasta and potatoes are a very important part of a healthy diet. Try the selection of varieties of whole grain foods are rich in starch, if you can.

Starchy foods should be about one third of the food we eat. It is a good energy source and the primary source for certain nutrients in our diet.
Apart from starch, fiber, calcium, iron and vitamin B.

Most of us should eat more starchy foods to try - which contain at least one starchy food at each main meal. We could start your day with whole grain cereal, a sandwich for lunch, and potatoes, pasta or rice with dinner.

Some people think that starchy foods with fat, but gram for gram containing less than half the calories from fat. All you need to add fat during cooking and serving food to see this because this is what increases the calorie content.

Why whole grains?
Sandwich layers of whole grains contain more fiber and other nutrients in foods rich in starch, white or refined.

Also whole grains digest more slowly, so they can help us feel full longer.



2. Eat plenty of fruits and vegetables




Man eats fruits, most people know they should eat more fruits and vegetables. But most people do not eat enough of us.

Try at least 5 portions of fruit or vegetable variety daily. It could be easier than you think.

You can try your portions during the day.



You may have recently frozen, juiced, canned or dried, but not forgotten, potatoes count as a starchy, not as many servings of fruits and vegetables.



3. Eat more fish

Fish eaten with knife and fork, most of us should eat more fish - including a portion of oily fish a week. This is an excellent source of protein and contains many vitamins and minerals.

Try at least two servings of fish a week including one portion of oily fish. Choose fresh, frozen or canned - but remember that canned and smoked fish can be high in salt.

What are oily fish?
Some fish are called oily fish because they are rich in certain types of fats from omega-3 fatty acids, which help our hearts are healthy.


Although most of us should eat more oily fish, women who may one day become a baby should not be more than 2 servings of fatty fish per week (part of which is approximately 140 grams). And 4 is the recommended maximum number of parts for other adults.



Shark, swordfish and marlin Don't have more than one serving a week for this type of fish. This is due to high levels of mercury in these fish.

Anyone who regularly eats a lot of fish should try as much as possible, choose a variety. Eat a wide variety of fish and seafood to reduce environmental impact.

For more information on fish and for advice - including recommended limits - for children, women who are pregnant, nursing or trying to have children, see the link below.