Eating right, Stay healthy
Why do we need to watch our diet?
Healthy eating is not about strict restrictions in diet to look extremely slim/ food deprivation. But eating healthily is about eating healthier food to maintain a normal Body Mass Index (18.5-24.9), to feel more energized, improving well-being and to feel great mentally. It also helps to keep certain diseases like diabetes, high blood pressure and high cholesterol under control or at bay.
Healthy eating is not about strict restrictions in diet to look extremely slim/ food deprivation. But eating healthily is about eating healthier food to maintain a normal Body Mass Index (18.5-24.9), to feel more energized, improving well-being and to feel great mentally. It also helps to keep certain diseases like diabetes, high blood pressure and high cholesterol under control or at bay.
Right Eating Habits
Eat in moderation, do not over eat. Always strike a balance in the nutrients our body need. To maintain a healthy body we need a balance in carbohydrates, protein, fat , minerals, vitamins and fibre by not eliminating anyone of them.
A healthy well portioned breakfast helps to kick start our metabolism and make us feel good throughout the day. instead of eating 3 large meals a day, break it up into smaller portions. Also eat earlier for dinner instead of having dinner near sleeping time which is when our metabolism is slowest.
When buying food remember to read the labels and check the contents and expiry date.
Eat in moderation, do not over eat. Always strike a balance in the nutrients our body need. To maintain a healthy body we need a balance in carbohydrates, protein, fat , minerals, vitamins and fibre by not eliminating anyone of them.
A healthy well portioned breakfast helps to kick start our metabolism and make us feel good throughout the day. instead of eating 3 large meals a day, break it up into smaller portions. Also eat earlier for dinner instead of having dinner near sleeping time which is when our metabolism is slowest.
When buying food remember to read the labels and check the contents and expiry date.
Eat more of ...
- Fruits and vegetables which are natural sources of vitamins, minerals, anti-oxidants and fibre.
- Calcium rich food like dairy products : calcium is necessary for strong healthy bones and regular heart rhythm.
- Adequate amount of high quality protein: replace red meat with fish and chicken
- Fibre stays in stomach longer giving you the fullness sensation and prevent over eating, it also reduces fat absorption. Fibre rich food include whole grains, oatmeal, beans, nuts, vegetables and fruits.
- Home-cooked food as you can choose healthier oils and take charge of the way of cooking. Steam, boiled and grilled food is definitely better than deep-fried and BBQ food.
- Drink plenty of water which will help flush out excretes and toxins
- More healthy carbohydrates and whole grains (brown rice, wheat and barley): Healthy carbohydrates being digested slower helps to maintain stable sugar level and keeps you full longer. Whole grains are rich in anti-oxidants and phytochemicals which helps prevent cardiac diseases, cancer and diabetes.
- Healthy fat rich in omega 3 helps to reduce risk of heart diseases& dementia and improves good cholesterol. Mono-unsaturated fats include plant oils and nuts can be included into the diet. Poly-unsaturated fats which contain omega 3 and omega 6 are found in fatty fish like mackerel, salmon, herring and sardines. These are healthy and is good to consume more.
Eat less of ...
- Sugar intake to reduce unnecessary calories especially for diabetic patients
- Fat and oil intake
- Salt intake: too much salt increases the risk of hypertension, heart disease, kidney disease and stroke.
- Packaged or processed food which contain hidden sugar, salt and preservatives.
- Junk food and fast food
- Unhealthy carbohydrates like white rice, refined sugar and white rice. These digest quickly and cause a spike in sugar level and makes you hungry again in a shorter time interval.
- Saturated fats from animal sources such as red meat (pork, mutton and beef) and whole milk.
- Trans fats that are sometimes found in crackers, snacks , processed food, margarines, fried foods and some baked food.
A healthy Plate
Replacing the old health pyramid, now dieticians and doctors recommend a healthy plate. What should be on your plate ?
Replacing the old health pyramid, now dieticians and doctors recommend a healthy plate. What should be on your plate ?
- Fill up half your plate with vegetables and fruits which are rich in vitamins, minerals, anti-oxidants and fibre which reduces the risk of cardiac disease, stroke and certain cancers. Always have a variety of fruits and vegetables. Avoid added sugar/syrup to reduce any additional unnecessary calories.
- Fill one quarter of plate with whole grains: wholemeal bread, oats, brown rice contain natural phytochemicals, fibre, minerals (iron,magnesium and zinc) and vitamins (Vitamin B and E). These are healthy carbohydrates being digested slower helps to maintain stable sugar level and keeps you full longer. Whole grains are rich in anti-oxidants and phytochemicals which helps prevent cardiac diseases, cancer and diabetes. Reduce intake of refined grains like white rice and white bread has been processed hence they do not contain those valuable nutrients.
- Fill the last quarter of your plate with lean meat and others: Lean meat like chicken, fish, tofu, nuts and lentil provides you the good protein that is needed by our body for tissue repair. Fatty fish like mackerel, salmon, herring, tuna and sardines contain omega 3 that has added value in our cardiac health. Low-fat dairy products and calcium fortified cereals are necessary add on as we need calcium for strong healthy bones.
- Healthier oil: mono-unsaturated and polyunsaturated plant oils like olive, soy, sunflower and peanut oils are much better than animal saturated fat oil.
- Drinks: always choose water over sugar-added drinks.
Besides eating a well balanced healthy diet, one must also do regular exercise to maintain a general well-being.
