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Are you eating healthily?
Regular Physical exercise isn't the only way to
live a long and healthy life. It's also important to eat a balanced diet.
But what exactly is a balanced diet? And how can you implement one and
lower the risk of heart disease and strokes?
In a nutshell, eating healthily means choosing more plant-based foods
over highly-processed or ultra-processed foods. For example, reaching
for a piece of fruit instead of a bag of crisps, or choosing steamed
vegetables over a hamburger.
Vegetables and fruit are full of nutrients (antioxidants, vitamins,
minerals and fibre) and they help you maintain a healthy weight because
you don't feel hungry so often.
As a guide, it's a good idea to always eat 50% fruit and vegetables
whenever you have a meal or a snack.
Speaking of choice, you should choose to eat whole grain foods, such as
whole grain bread, brown or wild rice, quinoa, oatmeal etc. These foods
are prepared using the entire grain and contain fibre, protein and
vitamin B to help you stay healthy and keep that feeling of a full
stomach for longer.
Try to fill your plate with 25% whole grain foods.
A balanced diet should have about 25% protein. Protein foods include
beans, chickpeas, lentils, nuts, seeds, tofu, fish, shellfish, eggs,
poultry, red meat, milk, yogurt and cheese.
Protein helps build and maintain bones, muscles and skin so make sure
you eat some protein every day. Try to eat at least two servings of fish
each week, and choose plant-based foods more often. Make sure you fill
about a quarter of your plate with protein foods.
Keep away from highly processed foods. These are foods that have been
changed from their original food source and have many added ingredients.
During processing, important nutrients such as vitamins, minerals and
fibre are often removed while salt and sugar are added. Examples of
processed food include: fast foods, hot dogs, chips, biscuits, frozen
pizzas, processed meats, white rice and white bread.
Drink plenty water to stay hydrated throughout the day and stay away
from sugary drinks like Coke and Fanta and Sprite.
Try to eat fruit rather than drink fruit juice, even when it is 100%
fruit juice. Although fruit juice has some of the benefits of the fruit
(vitamins, minerals), it has more sugar than the fruit and less fibre.
Eating a healthy diet, combined with regular exercise, is the perfect
recipe for a long and happy life. If you look after your body, your body
will look after you!
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