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1.
Eat a variety of foods
2. Base your diet on plenty of foods rich in carbohydrates
3. Enjoy plenty of fruits and vegetables
4. Maintain a healthy body weight and feel good
5. Eat moderate portions - reduce, don't eliminate
foods
6. Eat regularly
7. Drink plenty of fluids
8. Get on the move
9. Start now! - and make changes gradually
10.
Remember there are no 'good' or 'bad' foods
1. Eat a Variety of Foods
You need more than 40 different nutrients for good health and no single
food can supply them all. Today's food supply makes it easy to eat
a wide variety of foods whether or not you are buying fresh foods
to cook, taking advantage of ready-prepared dishes and meals or buying
"take-away" foods. Balance your choice over time! If you have a high-fat
lunch, have a low-fat dinner. If you eat a large serving of meat at
dinner one day, perhaps choose fish the next day.
2. Base your diet on plenty of foods rich in carbohydrates Most
people do not eat enough of foods such as bread, pasta, rice, other
cereals and potatoes. Nearly half the calories in your diet should
come from these foods. Try wholegrain bread, pasta and other cereals
too to increase your fibre intake.
3. Enjoy plenty of fruits and vegetables
Most of us do not eat enough of these foods either although they provide
important protective nutrients. Try to eat at least five servings a
day and if you do not enjoy them at first - try some new recipes or
see what ready prepared dishes are available in the supermarket.
4. Maintain a healthy body weight and feel good
The weight that is right for you depends on many factors including your
sex, height, age and heredity. Being overweight increases your chances
of a wide range of diseases including heart disease and cancer. Excess
body fat results when you eat more calories than you need. These extra
calories can come from any caloric nutrient - protein, fat, carbohydrate
or alcohol- but fat is the most concentrated source of calories. Physical
activity is a good way of increasing the energy (calories) you expend
each day and it can make you feel good. The message is simple: if you
are gaining weight, you need to eat less and be more active.
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5. Eat moderate portions - reduce, don't eliminate foods
If you keep portion sizes reasonable, it's easier to eat all the foods
you enjoy without having to eliminate any. For example, some reasonable
serving sizes are: 100g of meat; one medium piece of fruit, half a cup
of raw pasta and 50ml of ice-cream. Ready-prepared meals can offer a
handy means of portion control and they often have the calorie values
on the pack to help those who are counting. If you are eating out, share
a portion with a friend.
6. Eat regularly
Skipping meals, especially breakfast, can lead to out-of-control hunger,
often resulting in careless overeating. Snacking between meals can help
curb hunger, but don't eat so much as to substitute for proper meals.
Don't forget to count your snacks as part of your total calorie intake.
7. Drink plenty of fluids
Adults need to drink at least 1.5 litres of fluid a day! Or more if
it's very hot or they are physically active. Plain tap water is obviously
a good source of liquid but variety can be both pleasant and healthy.
Choose also from juices, soft drinks, tea, coffee, milk etc
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8. Get on the move
As we have seen, too many calories and not enough activity can result
in weight gain. Moderately physical activity helps burn off those extra
calories. It is also good for the heart and circulatory system and for
general health and well-being. So, make physical activity part of your
daily routine. Use the stairs instead of the lift\elevator (up and down!).
Go for a walk in your lunch break. You don't have to be an athlete to
get on the move!
9. Start now! - and make changes gradually
Gradual changes in your lifestyle are much easier to make than major
changes all at once. For three days, write down the foods and drinks
you consume at meals and as snacks - Do you have too few fruits and\or
portions of vegetables? To start with, try to eat just one extra piece
of fruit and vegetables a day. Are your favourite foods high in fat
and making you gain weight? Don't eliminate those foods and feel miserable,
but try to choose low fat options or eat smaller portions. Or start
using the stairs at work!
10. Remember, there are no 'good' or 'bad' foods
There are no 'good' or 'bad' foods, only good or bad diets. Don't
feel guilty about the foods you love, rather eat them in moderation
and choose other foods to provide the balance and variety that are
vital to good health.
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