Guide to Eating Well for a Better, Healthier You.
Healthy eating isn’t about depriving yourself of food, but rather eating the right type of food. Eating more is bad is a common misconception people always consider, which is fact is wrong. What’s important is that you eat the right type and stick to a plan that is healthy. There are foods we need to eat more of, like fruit and vegetables, and others we need to eat less of, which are foods high in fat, sugar and salt. It’s about getting the right balance. Let’s go over the types of food and drinks we should choose and in what proportions to have a healthy balanced diet. Base your meals on high fibre starchy foods (like brown rice, whole wheat pasta and potatoes with their skins) and plenty of fruit and vegetables.
Fruit and vegetables Eating at least five portions of fruit and vegetables is really important to lowering your risk of developing heart and circulatory diseases. Fruit and vegetables are certainly excellent sources of vitamins, minerals and your fibre. There are ways to get your five a day – the fruit or veg can be fresh, frozen, dried, juiced or tinned (in juice or water).
Good to know:
Smoothies are not a myth, this is a great way to incorporate fruit and vegetables into your diet although it is better to eat them whole. Though juices have less fiber, they still are a better choice than fast food diets you randomly buy during the day.
Couple ways to eat more vegetables:
• Use salad as a side dish to your daily menu.
• if you are going to snack, snack on some carrots or celery for a change
• Choose menus that require tomato sauce or vegetables sauces.
• In case you don’t prefer vegetables, inspire a change and try them little by little, don’t take the whole yard all at once
These foods are your body’s main source of energy and you should try to eat some at every meal. Choose whole grain foods as they have a higher fibre content. This means they are digested more slowly and are more filling. There is no truth to the claims that carbohydrates are fattening. In total, they contain less than half the calories of fat. However, not all carbohydrates are the same. Sugars are also a type of carbohydrate. Those found naturally in milk and fruit are healthy for us. But the sugars we need to cut down on are those added to food and drinks such as cakes, biscuits, sweets and sugary drinks. Too much of these foods can make you gain weight, which can increase your risk of heart and circulatory diseases
Fresh, frozen or canned fish all count.
Remember fish canned in brine and smoked fish are high in salt. You can try out two portions of fish in your weekly schedule. Eating oily fish that are high in omega 3, like salmon, sardines and mackerel as part of a balanced diet can help protect your heart health.
Some types of meat are high in saturated fat. The type of meat you choose and the way you cook it can make a difference. Choose meats that are leaner and avoid adding extra fat or oil when cooking – grill is always better than frying. Take the fat off meat, remove the skin from chicken. It is best to avoid processed meats such as sausages, bacon and cured meats.
Beans and pulses are naturally low in fat and high in fibre, so are a filling protein choice.
They’re an important protein source if you don’t eat meat, fish or dairy products. They’re also a healthy and a cheaper alternative if you want to eat less meat. Nuts and seeds These are high in fibre and contain healthy unsaturated fats. But make sure you eat no more than a handful a day as they are still high in calories. Choose the unsalted varieties.
You can actually eat as many eggs as you want however it is best to cook them without fat, such as boiled or poached.