10個健康樂耆年小貼士(一)︰注意飲食 10 tips for ageing better (1)︰Watch what you eat and drink

注意飲食是保持健康體魄的必要元素，維持良好健康、預防疾病的關鍵是均衡飲食。一份理想的膳食應該具備低飽和脂肪、包含大量蔬果、全縠麥、魚、小量乳製品及瘦肉。

緊記補充大量水份的重要，預防身體脫水可以減低疲勞及昏亂的機會。飲用茶、咖啡及果汁亦可幫忙保持身體的水份，但應該避免飲用含有糖份的汽水。

如果你有飲酒的習慣，最好每星期有兩天避免飲用含有酒精的飲品，這樣有助你的肝臟復原。切勿飲用過量酒精，必須維持在每天的飲用上限。

根據NHS的建議，每周最多飲用不超過14個單位的酒精類飲品，大約等於6罐酒精含量5.2%的440毫升啤酒，或7杯半酒精含量14%的125ml餐酒。如果每周有5天飲用含有酒精的飲品，大約每日只能飲用1罐啤酒、或1小杯餐酒，就是較為健康的用法。

It sounds obvious, but having a balanced diet is crucial for good health, energy and preventing illness. An ideal diet should be low in saturated fat, with lots of fruit and vegetables, wholegrains, oily fish, and small amounts of low-fat dairy and lean meat.

Don’t forget to top-up with lots of water to avoid dehydration, which can make you feel tired and confused. Tea, coffee and fruit juice will also help you to stay hydrated, but avoid sugary fizzy drinks.

NHS suggested that to keep health risks from alcohol to a low level if you drink most weeks:

• Men and women are advised not to drink more than 14 units a week on a regular basis
• Spread your drinking over 3 or more days if you regularly drink as much as 14 units a week
• If you want to cut down, try to have several drink-free days each week

注意饮食是保持健康体魄的必要元素，维持良好健康、预防疾病的关键是均衡饮食。 一份理想的膳食应该具备低饱和脂肪、包含大量蔬果、全缛麦、鱼、小量乳制品及瘦肉。

紧记补充大量水份的重要，预防身体脱水可减低疲劳及昏乱的机会。 饮用茶、咖啡及果汁亦可帮忙保持身体的水份，但应该避免饮用含有糖份的汽水。  如果你有饮酒的习惯，最好每星期有两天避免饮用含有酒精的饮品，这样有助你的肝脏复原。 切勿饮用过量酒精，必须维持在每天的饮用上限。

根据NHS的建议，每周最多饮用不超过14个单位的酒精类饮品，大约等于6罐酒精含量5.2%的440毫升啤酒，或7杯半酒精含量14%的125ml餐酒。 如果每周有5天饮用含有酒精的饮品，大约每日只能饮用1罐啤酒、或1小杯餐酒，就是较为健康的用法。