<p style="text-align: justify; "><span style="font-size: 1rem;"><b>The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use.</b></span><br></p><p style="text-align: justify; "><span style="font-size: 1rem;">If you eat or drink more than your body needs, you'll put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you'll lose weight.</span><br></p><p style="text-align: justify; "><span style="font-size: 1rem;">You should also eat a wide range of foods to make sure you're getting a balanced diet and your body is receiving all the nutrients it needs.</span><br></p><p style="text-align: justify; "><span style="font-size: 1rem;">It's recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules).</span><br></p><p style="text-align: justify; "><span style="font-size: 1rem;">Most adults in the UK are eating more calories than they need and should eat fewer calories.</span><br></p><p style="text-align: justify; "><span style="font-size: 1rem;">1. Base your meals on higher fibre starchy carbohydrates</span><br></p><p style="text-align: justify; "><span style="font-size: 1rem;">2. Eat lots of fruit and veg</span><br></p><p style="text-align: justify; "><span style="font-size: 1rem;">3. Eat more fish, including a portion of oily fish</span><br></p><p style="text-align: justify; "><span style="font-size: 1rem;">4. Cut down on saturated fat and sugar</span><br></p><p style="text-align: justify; "><span style="font-size: 1rem;">5. Eat less salt: no more than 6g a day for adults</span></p><p style="text-align: justify; "><span style="font-size: 1rem;">6. Get active and be a healthy weight</span><br></p><p style="text-align: justify; "><span style="font-size: 1rem;">7. Do not get thirsty</span><br></p><p style="text-align: justify; "><span style="font-size: 1rem;">8. Do not skip breakfast. NHS</span><br></p><p style="text-align: justify; "><span style="font-size: 1rem;">bnbd24/kh</span><br></p>