28/11/2017
KEYS TO HEALTHY EATING
LIKE
Regular Meals – start off with Breakfast
Eat regular meals, if possible at regular intervals or times during the day. It means your bowel will be less troubled, and have a routine.
Start off the day with a breakfast. It is the most important meal of the day. Start the day full of energy. It will enliven your mood too. You think better and work better it also means fewer accidents. Keep healthy. Eat healthy.
Carbohydrates
It is important you include starchy food in each of your meal. Throw refined sugar out as much as possible. Some advocate low carbohydrate diet. With starchy foods like whole wheat bread (not if you have wheat allergy), cassava, yam, garri, or plantain, you hardly can go wrong.
These foods are even good for those with diabetes. See your dietician if you have diabetes to advice on quantity.
Starchy food provides bulk, and slowly releases energy. It means you have fewer problems with constipation, and you can be sure of regular release of energy.
Meat and Fish
Meat and fish are good for you. You must however eat less of red meat, as these are likely to make you develop bowel cancer and kidney stones. White meat, fish, and poultry are good alternatives.
Always remove the skin from your chicken to reduce cholesterol in your diet. Too much cholesterol will lead to high blood pressure, stroke, and heart attack; another healthy eating tips!
Fry less
Instead of frying always, why not use the grill or even boil. The less oily food you eat the better. Always try to use cholesterol free vegetable oil. Look out for these when shopping in the supper market.
Africans tend to develop diabetes and heart diseases because of carrying too much fat in the tummy. You can change this by applying the healthy eating tips found here.
Remove as much fat from your meat or fish before cooking it.Remember, this is not saying you should not have fat at all. Fat are important in your diet. It helps to absorb vitamins, and it is also a source of energy. You only need to eat fat in very low moderation.
Fruit and Vegetables
Vegetables are excellent sources of vitamins, minerals and other nutrients that help protect the body against diseases and even cancer.
Always, if you can, eat five portions of fruit and vegetable in a day. You can do this by eating vegetables or fruits with your three meals, as well as in between meals as snacks.
A portion of vegetable is one apple, or one banana, or one orange.
A glass of orange juice is also counted as a portion. If you drink several glasses of orange juice, it still amount to a portion.
A mango fruit or any other fruit is also considered as a portion.
However, for small fruits like grapes or cherries, a handful will be required to count as a portion, and a dessert bowl full of salad is a portion.To keep healthy, make sure you eat five portion of vegetable a day.
Reduce Salt
Africans are very prone to developing high blood pressure. This is because their kidney lacks some ability to filter salt off their system.
You will be acting wisely to drastically reduce the amount of salt you consume.Men should have about 6gms of salt a day, and women, even less (4gm).Some do not ever add salt to their food once it is cooked and served.
Eat Variety
Add spice to your life. Eat a variety of foods. They will provide you with a wide range of nutrients.
Drink a lot of water
Drink at least two litres of water or other liquid drink (non-alcoholic) per day. These will help flush your system and reduce your chances of having kidney stones. It will also keep your skin fresh and supple.
