The NHS has shared guidance on how people in Britain can improve their diet — and one everyday food group is singled out as especially important. While eating well can feel challenging, the health service says building more nutrient-rich foods into meals is a simple step towards better choices.
According to the NHS, increasing fish intake — including one serving of oily fish — is a smart addition to a balanced diet. Fish provides protein as well as a range of essential vitamins and minerals. The NHS advises: “Aim to eat at least two portions of fish a week, including at least one portion of oily fish.”
Oily fish are particularly valued because they contain omega-3 fats, which may support heart health and help reduce the risk of heart disease. Examples include salmon, trout, herring, sardines, pilchards and mackerel.
White and other non-oily fish options include haddock, plaice, coley, cod, tuna, skate and hake.
The NHS adds: “You can choose from fresh, frozen and canned, but remember that canned and smoked fish can be high in salt.
“Most people should be eating more fish, but there are recommended limits for some types of fish.”
However, fish is not the only area where the NHS recommends making healthier adjustments.
Its advice also includes cutting down on salt, with adults urged to have no more than 6g per day.
It warns: “Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.”
It’s important to remember that even if people do not add salt to their food, they may still be eating too much.
About three-quarters of the salt people eat is already in the food when it is purchased, such as breakfast cereals, soups, breads and sauces.
Analysing food labels can help people cut down. More than 1.5g of salt per 100g means the food is high in salt.
Adults and children aged 11 and over should eat no more than 6g of salt (about a teaspoonful) a day and younger children should eat even less.
By following these simple tips, Brits can ensure to maintain a healthy balanced diet.
