HEALTHY EATING...

There are really two reasons for a healthy diet, (1) to stay healthy and (2) to stay slim, and although a healthy diet will achieve both it is important that you should view them as two separate issues when choosing what to eat. Essentially you should try to avoid chemicals including salt, artificial sweeteners, preservatives and artificial colourings for health reasons, and sugars / fats to keep your weight down. Of course it is not quite as simple as that but it helps when choosing what to eat.

Before you read on I should point out that I am neither a Doctor or Dietician, just someone who care about what they eat. Consequently I can only offer the results of my research taken from other sources. Please don't take anything on this page as definative fact. It is up to you to decide for yourself what is right for you.

EATING GUIDELINES...

BREAKFAST: Breakfast should not be skipped, as it signals to your body that there is food available and that it can start metabolising food for the day. Skip breakfast and your body's metabolism will slow down, allowing it to store more of the food it receives as body fat, and thus you are likely to feel lethargic and lacking in energy.

A healthy breakfast could consist of fruit, yoghurt and complex carbohydrates in the form of breakfast cereals, (free of added Sugar and Salt) or wholewheat toast etc.

OTHER MEALS: What you eat for the day is pretty much up to you as long as it is balanced and in accordance with the guidelines on this page. Ideally your last meal of the day should be a light one and taken as early as possible, due to the fact that your digestion during sleep is not efficient because the metabolic rate is falling. See also WikiHow

AVOID OVEREATING: How many times have you sat down for a meal and said afterwards that you wished you had not had the extra portion or the desert?

Take small portions, chew your food well and eat your meal slowly as it takes up to 20 minutes for your brain to realise that your stomach is full. Drink a glass of water after you have eaten your meal as your body sometimes mistakes thirst for hunger. If you are still hungry after 20 minutes and a glass of water then it is OK to have a little more, but don't overdo it.

WATER / DRINKS: You should aim to drink several glasses of water throughout the day. As a guide if your wee is anything more than straw coloured then you are not drinking enough. Very often constipation is a sign that you do not drink enough. Other drinks could include fresh unsweetened juice , Tea and Coffee. Current research shows that Tea is a good anti oxidant / anti carcinogen (anti cancer). Scientists recommend at least 3 cups a day, although it is a diuretic so don't forget the water as well.

PROCESSED FOOD...

In a perfect situation I would recommend that you avoid any processed food as they invariably contain chemicals to either colour or preserve the food. They often contain artificial sweetener, and excessive amounts of sugar and salt. But if you must eat these foods check the panel on the back / side of the product for its ingredients.

Try to avoid:

• Sugar (in excess)
• Saturated Fat
• Trans Fat
• Salt (in excess)
• Artificial Sweetener
• Preservative
• Artificial Colourings

Do not be fooled by the glitzy claims that the product is low sugar, fat or calorie etc as very often other undesirables are added in their place. Very often a no added sugar product may have artificial sweetener added. In my view natural sugar is probably better that artificial sweeteners containing dubious chemicals anyway.

Many of the processed foods are contained within plastic trays, cartons or packaging that may exude gases / chemicals which could then contaminate the food within, not to mention that this "excessive" packaging, is not good for the environment also.

FRESH / HOME COOKED FOOD...

There is no contest, home cooked, wholesome, fresh food, is by far the best for you. It ensures that you are in control of what enters your body, leaving you to choose foods that are healthier, free from, salt, sugar, fat and chemicals. Your diet should be varied and balanced and should include at LEAST 5 portions of fruit and vegetables per day, plus protein and carbohydrates.


Watch Your Calorie Intake...

• Avoid overeating.
• Eat only when hungry and just until you're full.
• Moderation! Eat a variety of foods that you enjoy, but watch serving sizes.
• Eat slowly and chew your food well. This allows you to realize you are full before you overeat.
• Decrease your fat and sugar intake and your caloric intake will likely decrease.
• Eat in a relaxed environment. It takes about 20 minutes after you begin eating for your mind to realize that you are full.

Reduce Your Fat Intake...

• Avoid foods that contain Saturated fatand Trans fat.
• Use semi skimmed or skimmed milk.
• Cut back on the amount of fat you use in cooking.
• Choose lean cuts of meat and trim the visible fat
• Don't fry
• Use Olive oil as it reduces Cholesterol
• Be aware that heating all oils will convert the fats to trans fats.
• Remove the skin of cooked poultry and use free range (the running about reduces the fat content.)

Reduce Your Sugar Intake...

• Avoid cakes, biscuits, chocolate etc
• Avoid other high sugar foods - read labels for words like high fructose corn syrup, dextrose, sucrose.
• Try using less sugar in your favorite recipes
• Avoid foods that replace sugar with artificial sweetener.

Reduce Your Salt Intake...

• Avoid high salt foods - read the labels.
• Use less salt while cooking.
• Taste foods before you add salt.

Fibre Intake...

• Eat whole grain bread.
• Eat legumes (ie kidney, pinto beans etc)
• Eat wholewheat pasta.
• Eat brown rice instead of white.
• Eat more raw fruits and vegetables
• Eat more Nuts and seeds, also good for essential oils, but be aware of the additional calories

Calcium Intake...

• Eat at least two servings of calcium-rich foods every day. Examples: milk, cheese, yogurt, dried beans, tofu, broccoli.

SUPER FOODS: Superfoods are a group of foods that stand out amongst the rest they are believed to have significantly more health benefits than any other type of food due to their specific phytonutrient content. Beans, Broccoli, Spinach, Turkey, Oats, Oranges, Salmon, Soy, Blueberry & Tomatoes are amongst the star players. They all have their own key benefits, which explains why a healthy and varied diet is so important.

There are many books available about diet and superfoods from Amazon see the links at the foot of the page.