Thursday, 18 September 2014

Quick Tips for Healthy Eating

  • Go for whole grain; make at least half your grain choices whole grains
  • Don’t miss out on breakfast
  • Choose bran-based, high fiber cereal with semi-skimmed milk for breakfast. This way you can get your energy supply, your fiber, calcium and some mineral requirement
  • Aim for 3 meals per  day or 4-5 smaller meals
  • Load up on vegetables and fruits
  • Aim to get your 5 A Day. At least 2 fruits and 3 vegetables each day
  • Try and get fruits and vegetables in different colors
  • Try a new vegetable or fruit each week
  • Choose from good oil and quality fat. Oily fish, a handful of nuts and mixed seeds in moderation daily enhance brain, radiant skin and beautiful hair
  • Try a little mashed avocado on sandwiches instead of butter or mayonnaise
  • Use herbs and spices to season your food without fat
  • Nibble on a small handful of almonds or walnuts with a piece of fruit for a simple snack
  • Eat more fish, this ensures good (quality) fat intake.
  • Limit intake of red meat to twice a week
  • Do not add salt on the table
  • Limit consumption of energy-dense foods such as pies, pastries and generally fried food
  • Avoid sugary beverages, a major source of calories usually with little nutritional value
  • When eating out, make better choices
  • Learn to say NO! Do not just eat something because it’s there.

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