Задание

Read the text and mark sentences TRUE or FALSE.

These 8 practical tips cover the basics of healthy eating and can help you make healthier choices.

1. Base your meals on higher fibre starchy carbohydrates

Starchy carbohydrates should make up just over a third of the food you eat. They include potatoes, bread, rice, pasta and cereals. Choose such food as wholewheat pasta, brown rice or potatoes with their skins on. They have more fibre than white or refined starchy carbohydrates and can help you feel full for longer.

2. Eat lots of fruit and vegetables

It's recommended that you eat at least 5 portions of fruit and vegetables every day. They can be fresh, frozen, canned, dried or juiced. A 150ml glass of fruit juice, vegetable juice or smoothie also counts as 1 portion, but drink no more than one glass a day because these drinks are sugary and can damage your teeth.

3. Eat more fish

Fish is a good source of protein and has many vitamins and minerals. Try to eat at least 2 portions of fish a week, including at least 1 portion of oily fish. You can choose from fresh, frozen and canned, but remember that canned and smoked fish can be high in salt.

4. Cut down on saturated fat

You need some fat in your diet, but it's important to pay attention to the amount and type of fat you're eating. There are two  main types of fat: saturated and unsaturated. Too much saturated fat can cause different health problems. Eat food that contain unsaturated fats instead, such as vegetable oils, oily fish and avocados. All types of fat are high in energy, so they should only be eaten in small amounts.

5. Eat less salt: no more than 6g a day for adults

Eating too much salt can raise your blood pressure. Even if you do not add salt to your food, you may still be eating too much. About three-quarters of the salt you eat is already in the food when you buy it, such as breakfast cereals, soups, breads and sauces.

6. Get active and be a healthy weight

Regular exercise is important for your your health and wellbeing. Being overweight can lead to health problems. If you're trying to lose weight, try to eat less and be more active.

7. Do not get thirsty

The government recommends drinking 6 to 8 glasses every day. Avoid sugary soft and fizzy drinks, as they're high in calories. They're also bad for your teeth.

8. Do not skip breakfast

Some people skip breakfast because they think it'll help them lose weight. But a healthy breakfast is high in fibre and low in fat, sugar and salt can form part of a balanced diet, and can help you get the nutrients you need for good health.

Adapted from NHS

1. You should eat 5 portions of fruits and vegetables a day.

2. Don't eat oily fish.

3. You should eat a lot of food that contains fat.

4. Some products contain some salt.

5. Drink 3-4 glasses of water every day.

6. Skip breakfast to lose weight faster.