Healthy Diet

A healthy diet is a wholesome food plan which includes plenty of fruit and vegetables; is based on wholegrain bread, pasta and rice; moderate amount of proteins and is low in fat (especially saturated fat), salt and sugar.



The two important keys to a healthy diet are:

• Eat the right amount of foods based on how active you are.
  
• Eat a range of foods to make sure you’re getting a balanced diet.

A healthy balanced diet would consist of a variety of foods from the various food groups, including lots of fruit, vegetables and carbohydrate-based foods such as wholemeal bread and wholegrain cereals; some protein-rich foods such as meat, fish, eggs and lentils; and some dairy foods. Sound eating habits, correct choice of foods and regular physical activity is essential to a healthy lifestyle.

Tips for healthy eating:

These practical tips will surely help you make healthier food choices.

1. Build your diet on carbohydrate-based foods

Breads, cereals, rice, pasta and potatoes are a very important part of a healthy diet. Choose wholegrain varieties of these starchy foods whenever you can. Essentially, these wholegrain foods should constitute about a third of the food you eat. They are a good source of energy and the main source of a range of nutrients in your diet. Besides starch, these foods contain fiber, calcium, iron and B vitamins.

2. Include lots of fruit and vegetables in your diet

Most of us know that we should be eating more fruits and vegetables.



However most of us still don’t eat enough. Try having at least 5 servings of a variety of fruit and vegetables daily. It is far easier than you think. One serving of vegetable means 1 cup raw leafy vegetables or ½ cup chopped /cooked vegetables or ¾ cup fruit juice. One serving of fruit means 1 medium apple, banana or orange or ½ cup chopped, cooked or canned fruit or ¾ cup fruit juice.

3. Have more fish and lean meat

Most people should be having more fish – including a portion of oily fish each week. Fish is an excellent source of protein and contains a lot of vitamins and minerals.



Ideally, you should, aim for at least two portions of fish a week, including a portion of oily fish. You can pick from fresh, frozen or canned – but don’t forget that canned and smoked fish can be high in salt. Lean cuts of meat which are the size of a pack of cards is a serving of meat which is low in fat and contributes proteins to your body.

4. Reduce saturated fats and sugar
 
To remain healthy we need some fat in our diets. However, it is also important to know the kind of fat we are eating. Basically, there are two main types of fats in foods:

Saturated fats – Having excess of these can increase the amount of cholesterol in your blood. This increases your chance of developing heart disease.

Unsaturated fat – Having unsaturated fats instead of saturated fat reduces blood cholesterol. So try cutting down on foods that are high in saturated fats and have those that are rich in unsaturated fat instead, such as vegetable oils (including sunflower, rapeseed and olive oil), oily fish, avocados, nuts and seeds.

5. Try having less salt – not more than 6g a day

Most people feel they don't eat much salt, particularly if they don't add it to their food. Then again don't be so sure; every day in the US, 85% men and 69% women have too much salt. Adults – and children over 11 – must have no more than 6g salt a day; younger children ought to have even less.

Having too much salt can raise your blood pressure and those suffering from high blood pressure are three times more likely to develop heart disease or have a stroke than people with normal blood pressure.

6. Be active and try to maintain a healthy weight
 
It's not good to be either underweight or overweight. Being overweight could lead to health conditions such as heart disease, high blood pressure or diabetes. On the other hand, being underweight lowers your immunity and predisposes you to various illnesses. So, it is better to check if you are the right weight for your height.

If you’re concerned about your weight, ask your doctor or a dietitian for advice. Then again, if you think you just need to lose a little weight, the main things to remember are:

• Only eat as much food as your body requires.
  
• Make healthy food choices – it is a good idea to choose low-fat and low-sugar varieties.
  
• Have lots of fruit and vegetables and wholegrain.
  
• Be a lot more active than you are now.

7. Drink plenty of water

Ideally, you should drink about 6 to 8 glasses (1.2 liters) of water, or other fluids a day to stop us from getting dehydrated. When it is warm or when you get active, your body needs more than this. However, we suggest you avoid soft and fizzy drinks that are high in added sugar.

 As far as alcohol is concerned, there is nothing wrong with the occasional drink. Make sure you are eating something along with sips of alcohol. However, having too much can pose problems, since alcohol is also high in calories. So cutting down could actually help you control weight. Women may have up to 2 to 3 units of alcohol a day and men up to 3 to 4 units a day, without significant risk to their health.

8.



Never skip breakfast

Breakfast gives you the energy you require to face the day, as well as some of the vitamins and minerals you need for good health. Some folks skip breakfast since they feel it will help them lose weight. But merely skipping meals does not help you lose weight. It also isn't good for you, since you can miss out on essential nutrients.

Research shows that having breakfast can actually help you control weight. This perhaps is because when you don't have breakfast you are more likely to feel hungry before lunch and snack on foods that are high in fat and sugar, such as biscuits, doughnuts or pastries. Instead, go in for a bowl of wholegrain cereal with some sliced banana and a cup of low fat milk for a healthy start to the day.