Eat the right number of calories for how active you are, so that you balance the energy you consume with the energy you use. If you eat or drink too much, you’ll put on weight. If you eat and drink too little, you’ll lose weight. The average man needs around 2,500 calories a day (10,500 kilojoules). The average woman needs 2,000 calories (8,400 kilojoules).
- Base your meals on starchy foods (carbs, for those of you who don't understand)
- Eat lots of fruit and veg
- Eat more fish
- Cut down on saturated fat and sugar
- Eat less salt
- Get active and be a healthy weight
- Don't get thirsty
- Don’t skip breakfast
To enjoy the health benefits of dairy without eating too much fat, use semi-skimmed milk, skimmed milk or 1% fat milks, lower-fat hard cheeses or cottage cheese, and lower-fat yoghurt.
|Age Group||Total Fat Limits|
|Children ages 2 to 3||30% to 40% of total calories|
|Children and adolescents ages 4 to 18||25% to 35% of total calories|
|Adults, ages 19 and older||20% to 35% of total calories|
What 'lower fat' or 'reduced fat' really means
Just because a food packet contains the words 'lower fat' or 'reduced fat' doesn’t necessarily mean it's a healthy choice.
The lower-fat claim simply means that the food is 30% lower in fat than the standard equivalent. So if the type of food in question is high in fat in the first place, the lower-fat version may also still be high in fat.
For example, a lower-fat mayonnaise is 30% lower in fat than the standard version, but is still high in fat.
Also, these foods aren't necessarily low in calories. Often the fat is replaced with sugar, and the food may end up with the same, or an even higher, energy content.