Healthy eating is a lifestyle choice that can be easy and affordable. By making changes to your diet, you can improve your health and prevent chronic illnesses like diabetes, heart disease and cancer.
1. LISTEN TO YOUR BODY: Eating at regular times, listening to your body’s signals about hunger and satisfaction, and not overeating is key to successful weight loss and maintaining a healthy weight.
2. MEAL PLANNING: Plan your meals and snacks ahead of time so that you know what to eat when. You may even find you eat healthier when you meal-plan.
3. CHOOSE HEALTHY FOODS: Make sure you eat plenty of vegetables, fruits and whole grains. They contain fibre, which can help control your appetite and reduce the risk of obesity and diabetes.
4. LEAVE THE FAST FOODS ALONE: Avoid fast food and takeaway meals that contain high amounts of salt, fat or sugar. Try to choose a healthier option such as a salad with your main meal or ask for a smaller portion.
5. INCLUDE HEALTHY PROTEIN: Fill up on protein-rich foods such as eggs, meat, poultry, fish and nuts. You can also substitute legumes like beans, lentils and chickpeas in recipes that call for meat.
6. GET MORE WATER: It’s vital for good health and energy levels, so drink enough water throughout the day. For adults, this means at least eight glasses a day.
7. READ LABELS: It’s important to read labels so that you can make smart choices and avoid high-calorie, low-nutrient options. Be especially mindful of sodium and added sugars in processed foods.
8. REPLACE UNHEALTHY FOODS WITH HEALTHY OPTIONS: Replace foods with unhealthy fats such as fried chicken and french fries with foods with healthy fats such as olive oil or canola oil. This will make a big difference to your health and can help you lose weight.
9. PLAN HEALTHY SNACKS: Have a few healthy snacks on hand at work and home, such as an apple with peanut butter or a slice of whole grain bread with peanut butter.
10. TAKE YOUR TIME: Taking your time to eat and enjoying it will keep you from overeating.
11. EAT WITH THE FAMILY: When you eat together, it can be easier to listen to your body and stop when you’re full. It can also help to avoid distractions that can lead to mindless overeating, such as watching TV or playing video games.
12. LOOK FOR SOURCES OF PROTEIN: Eat more protein-rich foods such as eggs, beans, meat, poultry, seafood and unsalted nuts and seeds.
13. REPLACE HIGH SALT WITH LOW SALT: Limit your salt intake to less than 1 teaspoon per day. This will reduce your blood pressure and decrease your risk of heart disease and stroke.
14. SEEK HEALTHY ENERGY: Look for food with a good balance of vitamins, minerals and fibre. A diet that includes a variety of fresh and cooked vegetables, fruits, whole grains and low-fat dairy products will provide you with the nutrients your body needs to stay healthy.