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calories (8,400 kilojoules). Most adults are eating more calories
than they need, and should eat fewer calories.
Eat a wide range of foods to ensure that you’re getting a balanced
diet and that your body is receiving all the nutrients it needs.
Base your meals on starchy foods
Starchy foods should make up around one third of the foods you eat.
Starchy foods include potatoes, cereals, pasta, rice and bread. Choose
wholegrain varieties (or eat potatoes with their skins on) when you can:
they contain more fibre, and can make you feel full for longer.
Most of us should eat more starchy foods: try to include at least one
starchy food with each main meal. Some people think starchy foods are
fattening, but gram for gram they contain fewer than half the calories of
fat.
Eat lots of fruit and veg
It’s recommended that we eat at least five portions of different types of
fruit and veg a day. It’s easier than it sounds. A glass of 100%
unsweetened fruit juice can count as one portion, and vegetables cooked
into dishes also count. Why not chop a banana over your breakfast
cereal, or swap your usual mid-morning snack for some dried fruit
Eat more fish
Fish is a good source of protein and contains many vitamins and
minerals. Aim to eat at least two portions a week, including at least one
portion of oily fish. Oily fish is high in omega-3 fats, which may help
to prevent heart disease. You can choose from fresh, frozen and canned:
but remember that canned and smoked fish can be high in salt.
Oily fish include salmon, mackerel, trout, herring, fresh tuna, sardines
and pilchards. Non-oily fish include haddock, plaice, coley, cod, tinned
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