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
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:
- 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.
- Processed foods, which
includesVienna sausages, sandwich meats andchicken 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 you’re allergic to any of the following, you do not want to add them to your diet:
- 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.
- Fatty fish, including salmon – these contain Omega-3 are they are known as brain foods.
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 fibreto 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
Click here for a sample meal planner.