"The doctor of the future will no longer treat the human frame with drugs but rather will cure and prevent disease with nutrition"

Thomas Edison
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Healthy Eating Tips

Healthy eating is about eating smart and getting exercise. Transform your eating with these tips:

Stay active. Experts recommend more activity at least 30 minutes activity a day. It will boost your mood, benefit your heart, lower cholesterol, improve blood pressure and help you keep your weight steady.

Do not skip meals or leave long gaps between meals. Try to eat small amounts every 2-3 hours and eat some protein with every meal including morning and afternoon snacks. 

Do not overeat. Overeating is a major cause of aging in wealthy countries and obesity. A good tip is never eat to the point of being full.  

Chew your food properly.  Digestion of carbohydrate begins in the mouth and thorough chewing sends messages to the stomach that food is on the way.

Do not eat too late at night i.e. after 8pm if at all possible.  The last meal of the day should be eaten as early as possible and should be nourishing and small in size.  This may reduce problems of acid reflux and heartburn.

Avoid sudden or extreme diet changes. Gradual change is best and not overwhelming for the body.

Try new foods. It is important to keep plenty of variety in your diet to ensure a good range of nutrients.  Get into the habit of trying a new food every week, or even something you haven’t tried for some time.  Variety is afterall the spice of life.

Recipes / Cooking techniques. Get yourself a good wholefood cookery book and start trying some new recipes like red lentil dahl or garlic chicken stir-fry.  The healthiest ways to cook are soups, stews, stir fries, steam fries and casseroles.  Grilling is fine, but be sure that the food does not burn.  Frying at high temperatures should be avoided.

Choose from new range of snacks that are packaged in individual portions. This will stop you from overeating.

Don’t fill your plate with rice or pasta. Pasta or rice should only make up a third of the food on your plate.  Remember one serving of pasta is only three dessertspoons/2 tablespoons.

Use a smaller plate. Most people use very large dinner plates.  This is usually far too much food. You don’t need a big plate.

Make sure half of the food on your dinner plate is made up of vegetables; a quarter is made up of carbohydrates and the remaining quarter of protein.

Water – drink around 8 glasses of filtered or bottled water every day.  Water is essential for all body functions and very cleansing.

Start tracking what you eat. If you are struggling with losing weight after Christmas start tracking what you actually eat.

9 portions of fruit and veg a day. We have for several years been given the guideline of 5 portions of fruit and vegetables per day.  This is a good place to start.  The USA has now increased its guidelines to 9 portions a day.  Increase your intake by filling half your plate at lunch and dinner with vegetables.  Juices and smoothies are also a great way to increase your intake of fresh fruit and vegetables.

Eat a piece of raw fruit like orange, kiwi or apple before lunch or dinner or some carrot sticks. This will help you eat less as well as increasing your fruit and veg intake. ')}

Posted on January 10, 2013 in Healthy Eating.

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