At a glance
- To lower your risk of heart disease, high blood pressure, diabetes and more you need to eat a healthy diet and get plenty of exercise.
- Avoid fatty foods, and choose lean meat poultry and fish — and make sure you eat five portions of fruit and vegetables a day.
- Watch your calorie intake and try to fit in 30 minutes of moderate physical activity on most — if not all days of the week.
Eat well for a healthy weight
We all need to eat to live. And yet if we’re not careful, our diets could kill us. It’s more and more common today to rely on a diet that is packed with too much fat, salt, and sugar. And not enough fruit, vegetables, whole grains and fibre. Combine this with too little exercise and you have the perfect recipe for heart disease, high blood pressure, diabetes, and other health problems. This fact sheet explains what you should be eating — and how much of it to enjoy a long and healthy life. If you want to live always be healthy then you have to follow Regular Health checkup 2 times in a year.
Tips for healthy eating
- Eat foods that are high in nutrition but low in calories. Limit saturated fat, trans fat, cholesterol, added sugar, salt, and alcohol.
- To limit saturated fats and cholesterol, avoid fatty meats, whole milk, cheese and fried foods. Choose lean meat, poultry, and fish. Remove skin from chicken and trim fat from meat. Limit trans fats by avoiding hydrogenated or partially hydrogenated oils
- Eat more dark green and orange vegetables, fruit, whole grains, legumes, low-fat milk, and dairy foods.
- Make sure you enjoy a wide variety of fruit and vegetables each day. Adults should aim to eat at least five portions a day (a portion is roughly 80g).
- Half of the grains you eat every day (e.g. bread, cereal and pasta) should be whole grain.
How many calories do you need?
The amount of calories you need to consume every day depends on your age and sex and whether or not you have an active lifestyle.
The daily calorie consumption needs for a Male:
- Age 19 to 30 that is sedentary 2,400 calories, if somewhat active 2,600 to 2,800 calories, if very active 3,000 calories.
- Age 31 to 50 that is sedentary 2,220 calories, if somewhat active 2,400 to 2,600 calories, if very active 2,800 to 3,000 calories.
- Age 51 and over that is sedentary 2,000 calories, if somewhat active 2,200 to 2,400 calories, if very active 2,400 to 2,800 calories.
The daily calorie consumption needs for a Female:
- Age 19 to 30 that is sedentary 2,000 calories, if somewhat active 2,000 to 2,200 calories, if very active 2,400 calories.
- Age 31 to 50 that is sedentary 1,800 calories, if somewhat active 2,000 calories, if very active 2,200 calories.
- Age 51 and over that is sedentary 1,600 calories, if somewhat active 1,800 calories, if very active 2,000 to 2,200 calories.
Keeping to a healthy weight
- To prevent gradual weight gain over time, reduce your calories by 50 to 100 calories a day.
- To lose weight, cut 500 calories or more per day.
- To prevent weight gain, you need 60 minutes or more of moderate-to-vigorous physical activity on most days of the week. To lose or keep weight off, you need 60 to 90 minutes.
- To prevent several chronic diseases, try to fit in 30 minutes of moderate physical activity on most — and preferably all days of the week.
- Children and teenagers need one hour of physical activity every day.
- It’s a good idea to check with your doctor before you increase your activity level — especially if you haven’t been physically active for some time.
So next time you find yourself reaching for a chocolate bar, why not eat an apple instead? And remember that when we eat the right foods in the right quantities, and get plenty of exercise, we can hopefully look forward to a long and healthy life.