Health tips

  1. Choose good carbs, not no carbs. Whole grains are your best bet. 2. Pay attention to the protein package. Fish, poultry, nuts, and beans are the best choices. 3. Choose foods with healthy fats, limit foods high in saturated fat, and avoid foods with trans fat. Plant oils, nuts, and fish are the healthiest sources. 4. Choose a fiber-filled diet, rich in whole grains, vegetables, and fruits. 5. Eat more vegetables and fruits. Go for color and variety—dark green, yellow, orange, and red. 6. Calcium is important. But milk isn’t the only, or even best, source.   7. Water is best to quench your thirst. Skip the sugary drinks, and go easy on the milk and juice. 8. Eating less salt is good for everyone’s health. Choose more fresh foods and fewer processed foods. 9. Moderate drinking can be healthy—but not for everyone. You must weigh the benefits and risks. 10. A daily multivitamin is a great nutrition insurance policy. Some extra vitamin D may add an extra health boost.

  Use this service to: check what your blood pressure reading means get information about what to do next Who can use this tool You can use this tool if you or the person you're using it for: are aged 18 or over have a recent blood pressure reading, either taken by a healthcare professional or with a home blood pressure monitor You should not use this tool if you or the person you're using it for: are aged 17 or under are pregnant have a medical condition that can affect your blood pressure are taking medicines that can affect your blood pressure have recently had surgery or experienced an injury are feeling unwell with new symptoms such as dizziness, nausea or headache have recently seen a healthcare professional about your blood pressure and received medical advice You should not use this tool to diagnose any symptoms. If you're worried about your blood pressure, book an appointment at a GP surgery.

    Find out why having too much salt can be bad for you and how to cut down. Eating too much salt can cause   high blood pressure, which increases the risk of heart attacks and strokes. It's easy to have too much salt (or sodium). Around three quarters of the salt we eat comes from packaged and everyday foods we buy, such as bread, breakfast cereals, meat products and ready meals. It can also be found in takeaways, restaurant or café meals and fast-food outlets. Daily salt intake Adults should have no more than 6g of salt a day (around 1 level teaspoon). This includes the salt that’s already in our food and the salt added during and after cooking. Maximum recommended salt intake Age Amount 11 years old and over No more than 6g (around 1 teaspoon) 7 to 10 years old No more than 5g 4 to 6 years old No more than 3g 1 to 3 years old No more than 2g Under 1 year old Less than 1g   Babies should not have much salt, because their kidneys are not fully developed and canno...

  Starchy foods are our main source of carbohydrate and have an important role in a healthy diet. Starchy foods – such as potatoes, bread, rice, pasta, and cereals – should make up just over a third of the food you eat, as shown by the Eatwell Guide. Where you can, choose wholegrain varieties, and eat potatoes with their skin on for more fibre. We should eat some starchy foods every day as part of a healthy,   balanced diet.  Why do you need starchy foods? Starchy foods are a good source of energy and the main source of a range of nutrients in our diet. As well as starch, they contain fibre, calcium, iron and B vitamins. Some people think starchy foods are fattening, but gram for gram they contain fewer than half the calories of fat. Just watch out for the added fats you use when you cook and serve them, because this will increase the calorie content. Starchy foods and fibre Wholegrain varieties of starchy foods and potatoes (particularly when ea...

These 8 practical tips cover the basics of healthy eating and can help you make healthier choices. The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use. If you eat or drink more than your body needs, you'll put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you'll lose weight. You should also eat a wide range of foods to make sure you're getting a balanced diet and your body is receiving all the nutrients it needs. It's recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules). Most adults in the UK are eating more calories than they need and should eat fewer calories. 1. Base your meals on higher fibre starchy carbohydrates Starchy carbohydrates   should make up just over a third of the food you eat. They include potatoes,...