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We wouldn't recommend overindulging but if you feel you've been overdoing it over the festive season, you don't need to go on a detox diet to get it all out of your system. Rather than going on an extreme diet that doesn't contain the balance of nutrients we need to be healthy, here's a simple way to give your body a boost:
Being physically active is a vital part of a healthier lifestyle and one of the best ways to help you lose weight and keep it off. Lots of us have very good intentions at the start of the year and slog it out in the gym for the first two weeks of January, only to spend the rest of the year on the sofa. So, it's better to gradually become more active in ways you find enjoyable. Going for a swim, a brisk walk or a bike ride, or joining an exercise or dance class, are all good ways to get active. Whatever you do, try to do it regularly.
Let's look at fat first. We shouldn't try to avoid all fat, because everyone needs some fat in their diet to be healthy. But the type of fat we eat is important. Most of us eat too much of the wrong types of fat and that can increase our chances of developing heart disease.
Cutting out all sugar is virtually impossible. There are naturally occurring sugars in lots of foods, including fruit and veg, and you don't need to avoid these. But it's a good idea to try to cut down on foods and drinks that contain lots of added sugar, such as biscuits, sweets, jams and sugary fizzy drinks. Both adults and children in the UK eat too much sugar. And more of it comes from sugary fizzy drinks than any other type of food or drink. So cutting down on sugary drinks, such as cola and lemonade, is a good way to reduce the amount of sugar you have. These drinks contain very few nutrients and the added sugar they contain can damage teeth. These fizzy drinks can also fill us up, so we have less appetite for healthier foods. Here are a few ways to cut down on sugar:
Having at least five portions of a variety of fruit and veg each day has lots of health benefits. For example, it reduces your chances of developing heart disease and some types of cancer. Most people in the UK don't eat nearly enough fruit and veg. And plenty of people think they're eating enough when they're not. Each of these provides one portion of fruit and veg:
Both white fish (such as haddock, plaice, halibut and sole) and oily fish (such as sardines, salmon, trout, pilchards and mackerel) are excellent sources of protein, vitamins and minerals. We should aim to eat at least two servings of fish a week, including one serving of oily fish. Most people in the UK don't eat as much fish as this, so it's definitely a good idea to try to make it a regular part of your diet. Although most people should be eating more fish, there are maximum levels recommended for oily fish. See More on fish at the bottom of this section for more information. Women who are pregnant or trying to get pregnant and children should avoid shark, swordfish and marlin. Other adults should have no more than one portion of swordfish, shark or marlin a week. Oily fish contain a type of fatty acid called omega 3 fatty acids. These fatty acids can help prevent coronary heart disease. Canned salmon, sardines, mackerel, trout and pilchards count as oily fish, as they do when fresh. This is because the canning process doesn't significantly reduce the fat content of the fish. Canned tuna is different. Although fresh tuna is a good source of omega 3 fatty acids, when tuna is canned the levels of these fats are reduced to a much lower level. So, although canned tuna can be a healthy choice, it doesn't count as oily fish.
It's definitely a good idea to stop using salt at the table, because most people in the UK eat much more salt than they should. It's important to cut down on salt because salt contains sodium and having too much sodium can raise blood pressure. Although not adding salt to food will help you cut down, about three-quarters of the salt we eat is already in the food we buy, so you need to be smart when you're shopping too. It's a good idea to check the labels on different foods and compare them, to help you choose lower-salt options. If a food contains more than 1.5g salt (or 0.6g sodium) per 100g then it is high in salt. And if a food contains 0.3g salt (or 0.1g sodium) or less per 100g it is low in salt. Salt is added to lots of food products that you might not expect. For example, some types of bread, breakfast cereals, biscuits (savoury and sweet), tinned vegetables and soups, sauces and ready meals can be high in salt. So it's a good idea to check the label of these foods and choose the lower salt option. And try not to eat too much of foods that are high in salt, such as bacon, cheese, pickles and smoked fish.
This is a very worthwhile resolution, because a good breakfast provides the energy we need to face the day, as well as helping to give us some of the vitamins and minerals we need for good health. Some people skip breakfast because they think it will help them to lose weight. But missing meals doesn't help us lose weight and it isn't good for us, because we can miss out on essential nutrients. There is also some evidence to suggest that eating breakfast can actually help people to maintain a healthy body weight. It's important to make a healthy choice for breakfast. Having some starchy food, such as bread or breakfast cereal helps to give us energy. Try to choose wholegrain versions, because these contain more fibre and nutrients, and give a more sustained energy boost. Not all breakfast cereals are healthy choices, because some can be high in salt, sugar and fat. So, always check the label and try to choose no added salt and sugar versions, and those lower in fat. Porridge is a healthy choice (but watch out for added sugar and salt in some oat-based cereals). Try making it with semi-skimmed, 1% fat or skimmed milk and use fresh or dried fruit to sweeten it, rather than sugar.
Most people don't need to take vitamin supplements, because they can get all the nutrients they need from a healthy balanced diet. And popping pills can't give you the same benefits as eating well. Eating at least five portions of a variety of fruit and veg a day is especially important, because this can help prevent heart disease and some types of cancer. Evidence suggests that fruit and vegetables are good for us, not just because of the individual vitamins and minerals they contain, but because of the combination of different nutrients and fibre you get when you eat them. So increasing the amount of fruit and veg you eat will benefit your health more than taking supplements. Some supplements could make you ill if you take too much, for example vitamin A, vitamin B6 and vitamin C. So if you do decide to take supplements, take care not to take too much. (See the Vitamins and minerals section for how much is too much.) Pregnant women, people who eat liver every week and older people at risk of osteoporosis shouldn't take supplements containing vitamin A or fish liver oils (which are high in vitamin A). But there are some occasions when your GP might recommend supplements, such as iron tablets if you have anaemia. And women who are trying for a baby should take 400 micrograms (mcg) of folic acid a day from when they stop using contraception until the 12th week of pregnancy. Pregnant women should also take 10mcg of vitamin D each day.
There is nothing wrong with the occasional drink. But drinking too much can cause problems. Alcohol is also high in calories, so cutting down could help you control your weight. Women can drink up to 2 to 3 units of alcohol a day and men up to 3 to 4 units a day, without significant risk to their health. A unit is half a pint of standard strength (3 to 5% ABV) beer, lager or cider, or a pub measure of spirit. A glass of wine is about 2 units and alcopops are about 1.5 units. For good health, it's a good idea to spread your drinking throughout the week and avoid binge drinking. Drinking heavily over a long period of time can damage the liver Don't forget, we should be drinking about 6 to 8 glasses (1.2 litres) of water, or other fluids, every day. When the weather is warm and when we get active our bodies need more than this. But avoid soft and fizzy drinks that are high in added sugar. Instead how about a glass of water with a slice of lemon or lime?
This resolution requires some organisation! But it can be much cheaper than going to the sandwich shop every day and healthier too, because you have more control over what goes into your lunch. Many people think sandwiches are boring, but they don't need to be. One way to make them more interesting is to try using different types of bread — squashy granary rolls, brown bread with added nuts or seeds, rye bread, bagels, tortilla wraps or wholemeal pitta bread. Healthier sandwich fillings include lean meats such as turkey and chicken without the skin, tinned sardines or salmon, hard-boiled egg, Edam, mozzarella, reduced-fat hard cheese and reduced-fat cream cheese. It's a good idea to add some salad to help you eat more fruit and veg and make the sandwich more tasty. You could also try adding a few olives, sundried tomatoes or some sunflower seeds. And remember to be sparing with spread, mayonnaise and dressings because these are high in fat.