Eat less salt
- Adults should eat no more than 6g (1 teaspoon) per day and children should have even less. A high salt intake is associated with an increased risk of developing high blood pressure which puts you at a greater risk of developing stroke or heart disease.
- Most of our salt intake comes from processed foods rather than salt added during cooking or at the table, so always check food labels for the salt content! When comparing foods, a high salt content is more than 1.5g salt per 100g and low is 0.3g salt or less per 100g.
- Try using extra herbs, spices, citrus juices (lemon and lime), or vinegar to flavour foods so you can use less salt in your recipes.
Get active and be a healthy weight
- The government recommends 150 minutes of moderate intensity or 75 minutes vigorous intensity physical activity for adults 19-64 years of age and muscle strength training on at least two days per week.
- What counts? Moderate intensity activities include cycling or brisk walking. High or vigorous intensity activities include swimming and running. Muscle strengthening activities include weight lifting, exercises with weights or carrying heavy boxes or groceries.
- Over 60% of adults in the UK are overweight or obese which increases the risk of getting type 2 diabetes, heart disease and some cancers. Physical activity can reduce the risk of type 2 diabetes, heart disease and stroke and help maintain a healthy weight.
Don’t get thirsty
- 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.
- Other good options include unsweetened tea and coffee, sugar free drinks and low fat milk. Unsweetened fruit juice and smoothies count but remember intake should be limited to 150ml a day.
- Alcohol does not count because it makes you pass urine more frequently.
Don’t skip breakfast
• A healthy breakfast can provide fibre, calories, vitamins and minerals important for health.
• Choose wholegrain cereals, porridge or wholemeal toast for a healthy start to the day.
• Swap sugary breakfast cereals for plain cereals such as plain porridge, no added sugar muesli or wholegrain cereals.