{"id":1434,"date":"2020-12-31T05:39:01","date_gmt":"2020-12-31T05:39:01","guid":{"rendered":"https:\/\/webchitra.com\/kings\/?page_id=1434"},"modified":"2020-12-31T07:33:32","modified_gmt":"2020-12-31T07:33:32","slug":"nutrition-2","status":"publish","type":"page","link":"https:\/\/webchitra.com\/kings\/nutrition-2\/","title":{"rendered":"NUTRITION"},"content":{"rendered":"

[vc_row full_width=”stretch_row_content_no_spaces” full_height=”yes” css=”.vc_custom_1609393140882{background-image: url(https:\/\/webchitra.com\/kings\/wp-content\/uploads\/2020\/12\/NUTRITION-scaled.jpg?id=1435) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}” el_class=”putopacity”][vc_column][vc_custom_heading text=”NUTRITION” font_container=”tag:h2|font_size:40px|text_align:center” use_theme_fonts=”yes” el_class=”boldfont”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]Useful link: 8 tips for healthy eating – NHS (www.nhs.uk)<\/a><\/p>\n

It’s recommended that men have\u00a0around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day\u00a0(8,400 kilojoules).<\/p>\n

Most adults in the UK are eating more calories than they need and should eat fewer calories.<\/p>\n

\u00a0<\/strong><\/p>\n

Tip 1. Base\u00a0your meals on higher fibre starchy carbohydrates<\/strong><\/p>\n

Starchy carbohydrates<\/a>\u00a0should make up just over a third of the food you eat. They\u00a0include potatoes, bread, rice, pasta and cereals. Choose higher fibre or wholegrain varieties, such as wholewheat pasta, brown rice or potatoes with their skins on.<\/p>\n

Try to include at least 1 starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.<\/em>
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Tip 2. Eat lots of fruit and veg<\/strong><\/p>\n

It’s recommended that you eat at least 5 portions of\u00a0a variety\u00a0of fruit and veg\u00a0every day. They can be fresh, frozen, canned, dried or juiced. Getting your\u00a05 A Day<\/a>\u00a0is easier than it sounds. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?<\/p>\n

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Tip 3. Eat more fish, including a portion of oily fish<\/strong><\/p>\n

Fish is a good source of protein and contains many\u00a0vitamins and minerals<\/a>.<\/p>\n

Aim to eat at least 2 portions of fish a week, including at least 1 portion of oily fish.<\/p>\n

Oily fish are high in omega-3 fats, which may help prevent heart disease.<\/p>\n

Oily fish include: salmon, trout and mackerel.<\/p>\n

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Tip 4. Cut down on saturated fat <\/strong><\/p>\n

You need some fat in your diet, but it’s important to pay attention to the amount and type of fat you’re eating. There are 2 main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease. On average, men should have no more than 30g of saturated fat a day. On average, women should have no more than 20g of saturated fat a day.<\/p>\n

Try to cut down on your\u00a0saturated fat intake<\/a>\u00a0and choose foods that contain unsaturated\u00a0fats instead, such as vegetable oils and spreads, oily fish and avocados.<\/p>\n

For a healthier choice, use a small amount of vegetable or olive oil, or reduced-fat spread instead of butter, lard or ghee.<\/p>\n

\u00a0<\/strong><\/p>\n

Tip 5. Cut down on Sugar<\/strong><\/p>\n

Regularly consuming foods and drinks high in\u00a0sugar<\/a>\u00a0increases your risk of\u00a0obesity<\/a>\u00a0and\u00a0tooth decay<\/a>. Sugary foods and drinks are often high in energy, and if consumed too often can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals. Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices and smoothies.<\/p>\n

\u00a0<\/strong><\/p>\n

Tip 6. Eat less salt: no more than 6g (a teaspoonful) a day for adults<\/strong><\/p>\n

Eating too much salt can raise your blood pressure. People with\u00a0high blood pressure<\/a>\u00a0are more likely to develop heart disease or have a stroke. Even if you do not add\u00a0salt<\/a>\u00a0to your food, you may still be eating too much. About three-quarters of the salt you eat is already in the food when you buy it, such as breakfast cereals, soups, breads and sauces.<\/p>\n

\u00a0<\/strong><\/p>\n

Tip 7. Do not get thirsty<\/strong><\/p>\n

You need to drink plenty\u00a0of\u00a0fluids to stop you getting dehydrated. The government recommends drinking 6 to 8 glasses every day. This is in addition to the fluid you get from the food you eat.<\/p>\n

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Tip<\/strong> 8. Do not skip breakfast<\/strong><\/p>\n

Some people skip breakfast because they think it’ll help them lose weight. But a\u00a0healthy breakfast<\/a>\u00a0high in fibre and low in fat, sugar and salt can form part of a balanced diet, and can help you get the nutrients you need for good health. A\u00a0wholegrain lower sugar cereal<\/a>\u00a0with semi-skimmed milk and fruit sliced over the top is a tasty and healthier breakfast.<\/p>\n

\"\"[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n","protected":false},"excerpt":{"rendered":"

[vc_row full_width=”stretch_row_content_no_spaces” full_height=”yes” css=”.vc_custom_1609393140882{background-image: url(https:\/\/webchitra.com\/kings\/wp-content\/uploads\/2020\/12\/NUTRITION-scaled.jpg?id=1435) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}” el_class=”putopacity”][vc_column][vc_custom_heading text=”NUTRITION” font_container=”tag:h2|font_size:40px|text_align:center” use_theme_fonts=”yes” el_class=”boldfont”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]Useful link: 8 tips for healthy eating – NHS (www.nhs.uk) It’s recommended that men have\u00a0around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day\u00a0(8,400 kilojoules). Most adults in the UK are eating more calories […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":[],"_links":{"self":[{"href":"https:\/\/webchitra.com\/kings\/wp-json\/wp\/v2\/pages\/1434"}],"collection":[{"href":"https:\/\/webchitra.com\/kings\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/webchitra.com\/kings\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/webchitra.com\/kings\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/webchitra.com\/kings\/wp-json\/wp\/v2\/comments?post=1434"}],"version-history":[{"count":10,"href":"https:\/\/webchitra.com\/kings\/wp-json\/wp\/v2\/pages\/1434\/revisions"}],"predecessor-version":[{"id":1461,"href":"https:\/\/webchitra.com\/kings\/wp-json\/wp\/v2\/pages\/1434\/revisions\/1461"}],"wp:attachment":[{"href":"https:\/\/webchitra.com\/kings\/wp-json\/wp\/v2\/media?parent=1434"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}