Fergana State University Faculty of preschool and primary education direction student of the group 22-33 Marjona Hursanaliyeva independent work healthy eating Eight tips for healthy eating

4. Cut down on saturated fat and sugar

We all need some fat in our diet, but it is important to get the right type and amount.

There are two main types of fat: saturated and unsaturated.

Eating too much saturated fat can increase blood cholesterol levels which can increase the chance of developing heart disease.

Saturated fat is found in many foods, such as hard cheese, cakes, biscuits, pies, pastry, cream and butter.

4. Cut down on saturated fat and sugar

Try to cut down on foods high in saturated fat and replace with foods that are high in unsaturated fats, such as vegetable oils, oily fish, avocados, nuts and seeds.

Did you know?

There's good evidence that replacing saturated fats with polyunsaturated fats can help lower cholesterol.

4. Cut down on saturated fat and sugar

Too many sugar-containing food and drinks consumed between meals is associated with an increased tendency towards tooth decay, especially in those with poor dental hygiene.

Food and drinks high in sugar include sweets, cakes, biscuits and some carbonated drinks.

4. Cut down on saturated fat and sugar

Use food labels to check how much saturated fat and sugar foods contain.

More than 5g of saturated fat per 100g of food means that it is high in saturates. More than 15g of sugar per 100g of food means that the food is high in sugar.

You can also use the traffic light system on the front of pack to determine whether a food is high or low in saturated fat or sugar.

5. Eat less salt

Maintaining a normal blood pressure is important for health.

Eating too much salt may raise blood pressure and lead to stroke and heart disease.

Most of our salt intake comes from processed foods rather than salt added during cooking or at the table, so it is recommended to always check food labels for the salt content.

5. Eat less salt