1. Have breakfast
A nutritious breakfast sets you up with energy for the day, can help you hit your 5-a-day, and can be an easy way to get fibre into your diet.
2. Eat a balanced diet
Eat from all five food groups, enjoying a wide range of vegetables, fruit, lean meats, fish, eggs, pulses, nuts, seeds, wholegrains and naturally lower-fat dairy foods across each week.
3. Choose nutritious calories
These come from foods that provide your body with vitamins, minerals, protein, fibre and healthy fats as well as energy; such as vegetables, fruit, nuts, yoghurt and fish.
4. Eat the rainbow
Variety is key. Different-coloured veg and fruit contain the different nutrients our bodies need to stay healthy. And try to eat your veg and fruit – rather than drink them – for the full benefits.
5. Stay hydrated
Water is essential to life. Six to eight glasses of fluid every day is recommended. Water, lower-fat milks, tea and coffee all count (as long as you don’t add sugar).
6. Get cooking
Cooking from scratch is one of the most important life skills we can learn, and is a great way to understand what goes into the meals we eat. Visit jamieoliver.com for lots of recipe inspiration and ideas.
7. Read the small print
Look out for the saturated fat, sugar and salt content in food and drink, as well as recommended portion sizes. The nutrition label on the front of a packet can help you understand exactly what is in the food you buy.
8. Everyday vs occasional
There’s a place for all types of foods in our diet. Understand the difference between ‘everyday’ foods that contribute essential, healthy nutrients and ‘occasional’ foods, such as cakes and pastries.
9. Move more
Staying active is extremely important. It’s recommended that adults aim for at least 150 minutes of moderate physical activity a week – like going for a brisk walk – and children aim for at least 60 minutes a day.
10. Get enough sleep
Good-quality sleep affects how well we’re able to learn, grow and perform in life. While we’re asleep, our bodies have that all-important time to repair.
