Eat your way to a healthier body and live life to the full
A balanced diet is the foundation of a strong immune system and general good health. Use the ’Balance of Good Health Guide’ and choose something from each section, in the proportions illustrated. If you do this you will be eating a variety of nutritious foods that you need on a daily basis. Even if you are vegetarian you must do this replacing meat and fish with nuts, pulses, seeds, eggs and Soya products (TVP Tofu and soya mince)
Look good - Choosing the right food can help to give you a clear complexion, glowing skin and healthy hair. Five portions of fruit and vegetables should be eaten daily
Get energised - Carbohydrates are the number one fuel for energy - bread, cereals, pasta, potatoes, rice. They are also needed to fuel the brain and other vital functions in the body. They increase stamina and fight fatigue, and some also contain B vitamins for healthy nerves, fibre for healthy digestion and iron for healthy blood.
Get Strong - Build up your bone strength now and help to stave off osteoporosis (brittle bones) later on in life. Until you reach your 30s your bones actually accumulate calcium and other minerals. After that you lose bone minerals faster than you gain them. Make sure that you get enough calcium and take regular weight bearing exercise (eg. dancing, running and walking). Calcium can be found in - Milk, white bread, cheese, yogurt, green veg, and hummus.
Make the changes and get rid of bad habits.
| • | Avoid eating a lot of foods high in saturated fats such as meat, cheese, butter and eggs |
| • | Use olive oil for cooking and steam or grill food rather than fry |
| • | Eat plenty of oily fish such as mackerel |
| • | Reduce your daily intake of caffeine and tea by replacing it with juice and water. Try to drink at least 8 glasses of water every day |
| • | Write a shopping list and budget sensibly |
A hectic lifestyle can play havoc with your eating habits but eating well is essential to feeling and looking good.
If you are eating on the run try to...
| • | Replace convenience foods with healthier alternatives |
| • | Be organised - Take your food with you so you won’t end up skipping meals or grabbing the nearest high fat snack when you are ravenous |
| • | Plan - make time to eat no matter how busy your schedule |
| • | Take a couple of pieces of fruit or bread with you for snacks |
| • | Balance what you eat. If you must have chips or fried food for lunch, balance it out with a side salad and follow with fresh fruit |
| • | Choose speedy meals which contain less fat and more carbohydrates and vegetables |
| • | Add a big crunchy salad with a little low fat dressing to your lunch time sandwiches |
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