Have you been able to get into the healthy eating routine… Here are four steps to get you going…
1) ESTABLISH A HEALTHY EATING ROUTINE
– 3 main meals every day
– 2 snacks between (optional)
This may differ from person to person but the main thing to remember is NEVER SKIP MEALS.
2) CURB CRAVINGS AND CONTROL YOUR BLOOD GLUCOSE LEVELS (by establishing a healthy eating routine – double benefit to no 1.)
3) SNACK SMART. EAT SMART.
- Peanuts (unsalted – should you have hypertension, watch portion 30g)
- Nuts (in moderation – still counts as a fat, watch portion at 30g)
- Seeds (pumpkin seeds are my favourite)
- Dried fruit (watch the portion size – think of the fruit hydrated again)
- Fruit roll or fruit flakes (1)
- Fresh fruit (for example:strawberries are quick and easy)
- Popcorn (air popped in the microwave)
- Pretzels (unsalted and not flavoured, 20 extra thin sticks)
- Provita with healthy toppings (cottage cheese, fish paste etc.)
- Vegetables: Carrot sticks, cucumber, cherry tomatoes (can eat with a humus or cottage cheese to make it more filling)
- Enjoy a variety of foods
- Make starchy food part of most meals
- Fish, chicken, lean meat or eggs could be eaten daily
- Have milk, mass or yoghurt every day
- Eat dry beans, split -peas, lentils and soya regularly
- Use salt and foods high in salt sparingly
- Use fats sparingly, choose vegetable oils rather than hard fats
- Use sugar and food and drinks high in sugar sparingly
- Drink lots of clean safe water
DID YOU KNOW?
According to the World Health Organisation:
Consuming a healthy diet throughout the life course helps prevent malnutrition in all its forms as well as a range of noncommunicable diseases and conditions. But the increased production of processed food, rapid urbanization and changing lifestyles have led to a shift in dietary patterns. People are now consuming more foods high in energy, fats, free sugars or salt/sodium; and many do not eat enough fruit, vegetables and dietary fibre such as whole grains.
The exact make-up of a diversified, balanced and healthy diet will vary depending on individual needs (e.g. age, gender, lifestyle and degree of physical activity), cultural context, locally available foods and dietary customs. But the basic principles of what constitutes a healthy diet remain the same. Read more here…
For individualized nutrition advice: visit a dietitian – find a dietitian in your area by clicking here
Remember: Love food. Eat Smart. Love life.
