It is Saturday morning and people are flocking into a makeshift open-air market along bus station near the city centre.Many of the shoppers have parked their cars along the narrow street and are selecting the leafy vegetables, almost making movement to other road users impossible. Read more…
If you do not smoke or drink excessively, what you eat may influence your health more than other actions.
Eight of 10 leading causes of death including coronary heart disease, stroke, cancer, and diabetes are diet related. Read more…
The number of
calories in food is a measure of how much potential energy the food
possesses. Your body burns these calories to release their stored
energy for its use. If you weigh 68kg, your body uses only about 1,800
calories per day to do everything you need to stay alive. Your body is
also extremely efficient at storing excess calories in the form of fat.
It takes only 3,500 excess calories to create about half a kilo of new
fat in your body.
So if you
are taking in just 500 extra calories daily, then you will gain about
half a kilo of fat per week. This is the idea behind most diets — and
most fail because they are not sustainable. When the person returns to
normal eating, the weight returns as well. What you need is a
sustainable diet and exercise plan that lets you live a normal life,
eat normal foods in a normal way and still maintain a normal and
healthy weight.
Consider food
the way you would a drug; you have to take it correctly in small doses.
Take in a slow controlled supply of nutrients and not a large dose at
once. Unfortunately, our eating habits involve imbibing large amounts
at a sitting.
Daily calorie limit
Get
a qualified nutritionist to help you do this. Start by counting the
calories you consume in a day. Build a food calorie database so that
you know, just how many calories you are taking in whenever you eat
something. Then pick your ‘ideal weight’ and calculate how many
calories a day you can consume to maintain that weight using the ‘12
calories per 0.45kg’ rule. Compare these two figures and you will be
surprised by the difference between the number of calories you need and
number of calories you take in per day.
This
is where the extra kilos are coming from. You can bring these two
numbers in line by watching and counting everything you eat and drink
every day and sticking to your daily limit. You will soon realise that
1,600, 1,800 or 2,000 calories per day is not too much.
Recording your feeding
Be
conscious of every calorie you consume by keeping a daily record of
everything you eat and drink. Cut out all calories that enter your body
through drinking by taking only water. You take in 140 calories when
you drink 300mls of orange juice but it does nothing to curb your
appetite. Eat the orange instead, which contains fewer calories, the
flesh fills you up and chewing the orange has a psychological effect on
your appetite.
Cut out empty calories like white sugar (contained in foods like cookies and cakes) and fried foods in whatever form.
Eat low-density foods
Replace
high-density foods with low-density ones. A cookie is a high-density
food and contains a lot of calories due to high sugar and fat contents.
A banana, on the other hand, is low-density food, which fills you up
without giving you as many calories. It takes many bites to eat a
banana, yet you only take in only 100 calories.
Most people would not find it hard to eat a dozen cookies — about 600 calories.
But
imagine trying to eat six bananas at one sitting — you would explode!
Yet the two contain an equal quantity of calories. Finally, add
exercise to the mix to raise the number of calories you are burning.
Burning about 500 calories per day through exercise can make a big
difference to your weight.
Fitting in exercise
In
an attempt to be fit, you join a gym and go once or twice a week. For
two hours or so, you work up a sweat and believe that you have done
something good for your health because your muscles ache after pumping
weights and you get sore all over. But is this true? The answer is no.
You need regular physical exercise on an ongoing basis and cramming an
overdose that makes us sore into two or three days is not the answer.
Exercise
for at least 30 minutes and try to exercise every day because it is
easier to remember to do something if you do it every day. Aerobic
exercise helps control your weight by increasing the number of calories
you burn in a day. Fit micro-exercises into your daily life. Instead of
taking the elevator, take the stairs. Park farther away from the
supermarket when you go shopping.
These
little things add up. Exercise with a partner. A partner will also help
make exercise a routine. Wear form-fitting clothes instead of sweats.
The tight clothing acts as a reminder of what you are trying to
accomplish.
The standard - 04/09/2009
The ‘eatwell plate’ helps people get the appropriate balance of foods and nutrients in their daily diet.
Eat a healthy, balanced diet and stay active
The key to a healthy balanced diet is not to ban or omit any foods or food groups but to balance what you eat by consuming a variety of foods from each food group in the right proportions for good health.
The five food groups on the eatwell plate are:
Fruit and vegetables
These should make up about a third of your daily diet and can be eaten as part of every meal, as well as being the first choice for a snack.
You should eat at least five portions of fruit and vegetables each day. Research suggests this can help to protect against cancer, obesity and various chronic diseases such as heart disease. This is because of the unique package of nutrients and plant compounds they contain.
Bread, rice, potatoes and pasta
This food group should also make up about a third of your diet and contains the starchy carbohydrates that are the body’s main source of energy.
When selecting products from this food group, choose unrefined carbohydrates over those that have been refined, as they will contain the whole of the grain. Wholegrain foods are rich in fibre and other nutrients that have many health benefits, and people who consume wholegrains seem to have a reduced risk of certain cancers, diabetes and coronary heart disease.
The final third of the eatwell plate is made up of three groups containing foods that need to be consumed in smaller proportions than the other two principal categories. These food groups also contain nutrients essential to our diet, so it’s important not to leave them out altogether.
Milk and dairy foods
These should be eaten in moderation because of their high saturated fat content, but they’re an important source of calcium, which is essential for healthy bones and teeth. Choose low-fat or reduced-fat versions.
Meat, fish, eggs and beans
This food group includes both animal and plant sources of protein, which is a major functional and structural component of all cells. Protein provides the body with between 10 and 15 per cent of its dietary energy, and is needed for growth and repair.
Foods and drinks high in fat and/or sugar
This group makes up the smallest section on the eatwell plate and includes foods that should only be eaten sparingly because, although they’re an important energy source, they contain very few nutrients and are often known as ‘empty calories’.
Foods from this group are high in unhealthy components such as saturated fat, trans fatty acids, sugar and salt - all of which are associated with an increased risk of developing certain diseases.
They should only be eaten as occasional treats, or to increase the palatability of other important foods (such as olive oil on salads, a scraping of spread on bread, or a sprinkling of sugar on some tart fruits).
How to eat a balanced diet
Eat a variety of foods to obtain all of the essential nutrients
Too much as well as too little can be bad for you – balance is required
Everyone’s plate will look slightly different as we all have different requirements depending on our body’s shape and size, and our levels of activity.