We are what we eat.
Cut down your consumption of red meat to reduce the chance
of heart disease; and if you do eat red meat make sure it is lean and cooked by
a healthy method, such as grilling.
Eat fish at least three times a week. It is a good source of
protein and the oily varieties give us essential fatty acids.
Eat at least five portions of vegetables, salads and fruit a
day. One portion is an average size fruit like an orange, an apple, a pear,
etc. A small glass of juice, about ⅔ cup, is a portion, but restrict juice to
one glass a day. A small bowl of salad greens, tomatoes, cucumber, celery, etc.
is a portion, or two tablespoons of vegetables such as peas, beans, spinach,
sprouts or cauliflower. The more fruits and vegetables you eat the better.
Restrict excess fat in your diet, particularly saturated
animal fats from meat and dairy products. Resist spreading butter too thickly
on your bread and piling it on your vegetables. In some cooking, oil can take
the place of butter. Try adding olive oil to your mashed potatoes and enjoy the
flavour. Lower-fat cheeses are available, or stick to the normal ones and
reduce the amount you eat. The same applies to yoghurt and cream. Low-fat and
skim milk are sensible options because they are lower in fat but still contain
all the valuable nutrients of full-fat milk.
Hidden fat is the greatest enemy in prepared foods like
cakes and snacks. Try to avoid these foods if possible, or read the label and
try to choose lower-fat alternatives. Remember, though, that a low-fat diet is
only a healthy option for those aged 5 and over - below this age a child needs
easily accessible energy.
Eat more whole-grain cereals. Instead of white bread, eat
whole-wheat and multigrain varieties and change to a high fibre breakfast
cereal or granola. Try whole-grain pastas and brown rice.
Drink at least 8 glasses of water per day. You will feel
healthier and your body will benefit. Limit tea and coffee because they contain
caffeine, a stimulant that will keep your body in overdrive.
Always taste food at the table before you add extra salt.
Restrict salt in cooked dishes and try to cook vegetables without salt in the
water. Too much salt can lead to high blood pressure.
Remember, eating healthily will not stop you getting some
diseases but it will affect how your body deals with them. A healthy diet will
help you have a healthy life.
