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Simon andrew casey | Health Tips That Really Work

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Dr Andrew Simon Casey
Dr Andrew Simon Casey

This document provides guidelines for healthy eating and maintaining a balanced diet. It recommends basing your meals around starchy foods like potatoes, rice and whole grains; eating plenty of fruit and vegetables; including fish in your diet at least twice a week; limiting saturated fat and sugar; watching your salt intake; staying active and maintaining a healthy weight; drinking enough fluids daily; and not skipping breakfast.

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Simon andrew casey | Health Tips That Really Work
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 help you feel full.
Eat lots of fruit and veg Its recommended that we eat at least five portions of different types of fruit and veg a day. Its easier than it sounds. A glass of unsweetened 100% fruit juice (150ml) can count as one portion, and vegetables cooked into dishes also count.
Eat more fish Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least two portions of fish a week, including at least one portion of oily fish. Oily fish contains omega-3 fats, which may help to prevent heart disease.
Cut down on saturated fat and sugar We all need some fat in our diet. But its important to pay attention to the amount and type of fat were eating. There are two main types of fat: saturated and unsaturated.
Eat less salt Even if you dont add salt to your food, you may still be eating too much. About three- quarters of the salt we eat is already in the food we buy, such as breakfast cereals, soups, breads and sauces.
Get active and be a healthy weight Eating a healthy, balanced diet plays an essential role in maintaining a healthy weight, which is an important part of overall good health. Being overweight or obese can lead to health conditions such as type 2 diabetes, certain cancers, heart disease and stroke.
Don't get thirsty We need to drink about 1.6 to 2 litres of fluid every day to stop us getting dehydrated. This is in addition to the fluid we get from the food we eat. All non-alcoholic drinks count, but water and lower- fat milk are healthier choices.
Dont skip breakfast Some people skip breakfast because they think it will help them lose weight. In fact, research shows that eating breakfast can help people control their weight.
Dont skip breakfast Some people skip breakfast because they think it will help them lose weight. In fact, research shows that eating breakfast can help people control their weight.

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Simon andrew casey | Health Tips That Really Work

  • 2. 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 help you feel full.
  • 3. Eat lots of fruit and veg Its recommended that we eat at least five portions of different types of fruit and veg a day. Its easier than it sounds. A glass of unsweetened 100% fruit juice (150ml) can count as one portion, and vegetables cooked into dishes also count.
  • 4. Eat more fish Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least two portions of fish a week, including at least one portion of oily fish. Oily fish contains omega-3 fats, which may help to prevent heart disease.
  • 5. Cut down on saturated fat and sugar We all need some fat in our diet. But its important to pay attention to the amount and type of fat were eating. There are two main types of fat: saturated and unsaturated.
  • 6. Eat less salt Even if you dont add salt to your food, you may still be eating too much. About three- quarters of the salt we eat is already in the food we buy, such as breakfast cereals, soups, breads and sauces.
  • 7. Get active and be a healthy weight Eating a healthy, balanced diet plays an essential role in maintaining a healthy weight, which is an important part of overall good health. Being overweight or obese can lead to health conditions such as type 2 diabetes, certain cancers, heart disease and stroke.
  • 8. Don't get thirsty We need to drink about 1.6 to 2 litres of fluid every day to stop us getting dehydrated. This is in addition to the fluid we get from the food we eat. All non-alcoholic drinks count, but water and lower- fat milk are healthier choices.
  • 9. Dont skip breakfast Some people skip breakfast because they think it will help them lose weight. In fact, research shows that eating breakfast can help people control their weight.
  • 10. Dont skip breakfast Some people skip breakfast because they think it will help them lose weight. In fact, research shows that eating breakfast can help people control their weight.