1. Eat a variety of foods
For good health, we need
more than 40 different nutrients, and no single food can supply them all. It is
not about a single meal, it is about a balanced food choice over time that will
make a difference!
- A high-fat lunch could be followed by a low-fat dinner.
- After a large meat portion at dinner, perhaps fish
should be the next day’s choice?
2. Base your diet on plenty of foods rich in carbohydrates
About half the calories
in our diet should come from foods rich in carbohydrates, such as cereals,
rice, pasta, potatoes, and bread. It is a good idea to include at least one of
these at every meal. Wholegrain foods, like wholegrain bread, pasta, and cereals,
will increase our fibre intake.
3. Replace saturated with unsaturated fat
Fats are important for
good health and proper functioning of the body. However, too much of it can
negatively affect our weight and cardiovascular health. Different kinds of fats
have different health effects, and some of these tips could help us keep the
balance right:
- We should limit the consumption of total and saturated
fats (often coming from foods of animal origin), and completely avoid
trans fats; reading the labels helps to identify the sources.
- Eating fish 2-3 times a week, with at least one serving
of oily fish, will contribute to our right intake of unsaturated fats.
- When cooking, we should boil, steam or bake, rather
than frying, remove the fatty part of meat, use vegetable oils.
4. Enjoy plenty of fruits and vegetables
Fruits and vegetables
are among the most important foods for giving us enough vitamins, minerals and
fibre. We should try to eat at least 5 servings a day. For example, a glass of
fresh fruit juice at breakfast, perhaps an apple and a piece of watermelon as
snacks, and a good portion of different vegetables at each meal.
5. Reduce salt and sugar intake
A high salt intake can
result in high blood pressure, and increase the risk of cardiovascular disease.
There are different ways to reduce salt in the diet:
- When shopping, we could choose products with lower
sodium content.
- When cooking, salt can be substituted with spices,
increasing the variety of flavours and tastes.
- When eating, it helps not to have salt at the table, or
at least not to add salt before tasting.
Sugar provides sweetness
and an attractive taste, but sugary foods and drinks are rich in energy, and
are best enjoyed in moderation, as an occasional treat. We could use fruits
instead, even to sweeten our foods and drinks.
6. Eat regularly, control the portion size
Eating a variety of
foods, regularly, and in the right amounts is the best formula for a healthy
diet.
Skipping meals,
especially breakfast, can lead to out-of-control hunger, often resulting in
helpless overeating. Snacking between meals can help control hunger, but
snacking should not replace proper meals. For snacks, we could choose yoghurt,
a handful of fresh or dried fruits or vegetables (like carrot sticks), unsalted
nuts, or perhaps some bread with cheese.
Paying attention to
portion size will help us not to consume too much calories, and will allow us
to eat all the foods we enjoy, without having to eliminate any.
- Cooking the right amount makes it easier to not
overeat.
- Some reasonable serving sizes are: 100 g of meat; one
medium piece of fruit; half a cup of raw pasta.
- Using smaller plates helps with smaller servings.
- Packaged foods, with calorie values on the pack, could
aid portion control.
- If eating out, we could share a portion with a friend.
7. Drink plenty of fluids
Adults need to drink at
least 1.5 litres of fluid a day! Or more if it's very hot or they are
physically active. Water is the best source, of course, and we can use tap or
mineral water, sparkling or non-sparkling, plain or flavoured. Fruit juices,
tea, soft drinks, milk and other drinks, can all be okay - from time to time.
8. Maintain a healthy body weight
The right weight for
each us depends on factors like our gender, height, age, and genes. Being
affected by obesity and overweight increases the risks of a wide range of
diseases, including diabetes, heart diseases, and cancer.
Excess body fat comes
from eating more than we need. The extra calories can come from any caloric
nutrient - protein, fat, carbohydrate, or alcohol, but fat is the most
concentrated source of energy. Physical activity helps us spend the energy, and
makes us feel good. The message is reasonably simple: if we are gaining weight,
we need to eat less and be more active!
9. Get on the move, make it a habit!
Physical activity is
important for people of all weight ranges and health conditions. It helps us
burn off the extra calories, it is good for the heart and circulatory system,
it maintains or increases our muscle mass, it helps us focus, and improves
overall health well-being. We don't have to be top athletes to get on the move!
150 minutes per week of moderate physical activity is advised, and it can
easily become part of our daily routine. We all could:
- use the stairs instead of the elevator,
- go for a walk during lunch breaks (and stretch in our
offices in between)
- make time for a family weekend activity
10. Start now! And keep changing gradually.
Gradual changes in our
lifestyle are easier to maintain than major changes introduced all at once. For
three days, we could write down the foods and drinks we consume throughout the
day, and make a note of the amount of movement we made. It won’t be difficult
to spot where we could improve:
- Skipping breakfast? A small bowl of muesli, a piece of
bread or fruit, could help slowly introduce it into our routine
- Too few fruits and vegetables? To start with, we can introduce
one extra piece a day.
- Favourite foods high in fat? Eliminating them abruptly
could fire back, and make us return to the old habits. We can choose low
fat options instead, eat them less frequently, and in smaller portions.
- Too little activity? Using the stairs daily could be a
great first move.
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