Nutrition: Eating Well and Living Better

Disclaimer: Nutritional assistance is given to the general public without considering the specific ailments or medical conditions certain people could have. Please consult a medical practitioner if you are unsure about any of the whole foods mentioned below. We do not claim to be medical practitioners or nutrition specialists. All information is generalised and further information regarding meals should be sought.

Food is the fuel that powers the body and so it’s important to know what fuel you need to get the most out of your daily life. You wouldn’t put petrol into a diesel car, so why put just anything into your body?

It’s All About Variety

Variety is important for anyone’s diet because it allows your body to get a wide range of vitamins and minerals from the food you eat. Add fruits and vegetables of different colours to every meal – a rainbow in every plate is the easiest way to remember to add that variety to your diet.

What Not To Eat

While it might be tough to stay away from unhealthy foods altogether, it’s best to limit the following as much as you possibly can:

  1. Sugary drinks (replace these drinks with eight glasses of clean water every day). Sugary drinks are not only bad for your teeth because of all the sugar, but they have also been known to increase the likelihood of diabetes and stroke, among other problems.
  2. Processed foods, which includes Vienna sausages, sandwich meats and chicken nuggets. These foods are high in salt and nitrates, making them bad for your heart and other organs.

What To Eat

Just as it’s important to know what not to include in your diet, you also need to know what you should be eating. Even if it’s just a little each week, make sure you’re adding some of the following to your diet:

NOTE: Remember, if youre allergic to any of the following, you do not want to add them to your diet:

  1. Nuts – these are high in fat, but they are also very nutritious, and have been known to help combat heart disease and Type 2 diabetes.
  2. Fatty fish, including salmon – these contain Omega-3 are they are known as brain foods.
  3. Fibre – keeping your gut healthy not only ensures that you’re more comfortable, by reducing bloating and making it easier to pass bowel movements, but recently, studies have linked gut health to a range of additional benefits, including improved mood. Make sure you add some healthy fibre to your diet, as well as gut health-promoting foods such as live yogurt.

How To Eat Healthier

Making the decision to eat healthier is not enough – you need to put steps in place to ensure you’ll follow through with this decision. Follow these simple steps that will ensure you’re on the road to a healthier eating lifestyle in no time.


1. Create a Weekly Menu

Usually, most families will decide what to eat at around 17h30 when they’ve arrived home and are trying to wrestle their children into the bath, tidy the house and take care of the million-and-one other little things they swore they’d get to when they left the house earlier that day. By this time, you’re probably exhausted, frustrated and just looking for the quickest possible thing to throw into the oven. This is not a good recipe for a healthy meal.

Forget the chaos by starting off your week creating a menu for every day of the week. Then shop for that week’s menu so that you have everything you need in the house when it’s time to cook (barring, of course, those items that simply wouldn’t last the week). Shopping weekly will ensure you can get your hands on the freshest possible items and, by thinking ahead, you can plan healthy, heartier meals for yourself and the family.

2. Freeze Meals for the Week Ahead

Don’t be afraid to freeze meals for the week ahead if you know, for example, that you’re going to be home late on Wednesday. You can freeze a range of meals, from Bolognese to curries, and so you’ll only need to prepare the pasta or rice when it comes time for dinner.

3. Get the Whole Family Involved

Get the family involved in not only picking out the meals you’ll be serving for the week, but let them get involved in preparing them. This will teach young children the joys of preparing their own meals and allow them to establish healthy eating habits from a young age.

4. Healthy Snacks

Snacking is usually where most people go astray when it comes to healthy eating, because it’s often done “on the fly”. This means that people rarely plan for snacks, so they usually end up eating whatever is lying around – and these aren’t always healthy options. Purchasing some healthy snacks during your weekly grocery shop will ensure you have these on hand when you want to snack on something between meals.


Click here for a sample meal planner.


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