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Eating Well

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stockfresh_386198_kitchen_sizeM_e3b7ecwebThe Importance of Eating Well: 

9 Tips to Ensure You’re Eating Healthy

Professionally balanced nutritional advice is key to eating well to nourish our bodies as we work, train and go about our daily lives.  Plus choosing foods for good health can reduce your risk of chronic health problems.

A healthy and balanced diet is likely to:

Increase Your Energy

I’m sure you’ve experienced a drop in energy if you’ve ever eaten foods high in sugar, full of refined carbohydrates and saturated fats. Eating the wrong foods can have a significant impact on your energy levels. When you have a balanced diet, including whole grains, fruits and vegetable will ensure your body has the fuel it needs to help manage your energy levels.

Help Control Your Weight

Ensuring that you eat right and exercise regularly can help you to avoid gaining weight and can help promote a healthy weight. Ensuring that you don’t eat more calories than you burn each day is an important part to eating well and helping to control your weight. Ensuring you’re not carrying excess kilograms reduces your risk of obesity related condition, for example; clogged arteries, type 2 diabetes and thyroid dysfunction.

Improve Brain Health

Ensuring you have proper nutrition increases blood flow to your brain and can aid in protecting brain cells. For a healthy brain diet, it’s important that you avoid fried foods and instead move towards foods that are baked, steamed or grilled. Eating dark fruits and vegetables such as kale, spinach, broccoli, plums, berries and cherries are great brain food.

Fight infections and other illnesses

Having a healthy diet helps to boost your immune system and to fight infections
within your body. A good diet is fundamental to maintaining good health so ensure that you continue to eat food high in antioxidants and vitamins. This will put your body in a good position to stay healthy and fight infections and other illnesses if they present.

How to make sure you’re eating well

It is important to learn to listen to your body and respond to the feedback your body gives you about when and how much you need to eat.  It’s also important to eat regularly and not to binge due to ‘forgetting’ to have breakfast or lunch.  It is tempting to ‘snack’ on those foods we need to avoid, such as foods with added sugars, added salt and lacking fibre and nutrients when we’re in a hurry and as such, it is important that you plan your meals properly.

A planned eating schedule can be set up by a professionally trained nutritionist or dietitian to optimise your ability to train/perform at your highest level.

It is imperative not to skip breakfast. If you do, you are setting yourself up for cravings for the sugar dense foods, instead of basing your breakfast on wholegrain cereal or bread, low fat milk or yoghurt.

You are more likely to eat well and regularly if you are sharing your meals at the dining table, rather than eating alone, or on the couch in front of the television.  If you are eating alone, you may be tempted not to cook well for yourself. Good meal planning and making healthy choices can sometimes be tricky but a few useful tips can make it easier.

9 tips for healthy eating

  1. Choose good carbs, not bad carbs. Whole grains are your best bet.
  2. Pay attention to the protein package. Fish, poultry, nuts, and beans are the best choices.
  3. Choose foods with healthy fats, limit foods high in saturated fat, and avoid foods with trans-fat. Plant oils, nuts, and fish are the healthiest sources.
  4. Choose a fibre-filled diet, rich in whole grains, vegetables, and fruits.
  5. Eat more vegetables and fruits. Go for colour and variety— with a mixture of dark green, yellow, orange, and red.
  6. Calcium is important but milk isn’t the only, or even best, source. So, do some research to make sure you’re getting the calcium intake you need and find alternate options to get your necessary calcium intake.
  7. Water is key. It has so many incredible benefits to your overall health. It helps to increase energy, relieve fatigue, promotes weight loss, flushes out toxins, boosts your immune system, prevents cramps and strains and the list goes on. Make sure you have at least 8-10 glasses of water a day. Skip the sugary drinks, and go easy on the milk and juice. You’d be surprised how much sugar is in fruit juices, so grab a glass of water instead.
  8. Eating less salt is good for everyone’s health. Choose more fresh foods and fewer processed foods that have too much added salt.
  9. A daily multivitamin may be a great nutrition insurance policy.  Seek advice from your nutritionist before having multivitamins but it can help boost your health. For examples some extra vitamin D may add an extra health boost.

Never Forget the Healing Properties of Food

Eating a healthy, balanced diet is an important part of maintaining good health and can help you to maintain your optimum level of fitness and health.  It plays an essential role in maintaining a healthy weight, which is an important part of overall good health. It doesn’t have to be difficult.  If you feel stuck, getting expert advice will set you on a good path.

Good nutrition can lower your risk of developing a range of chronic diseases.  For example, eating more fruit and vegetables can help lower blood pressure and may lower your risk of certain types of cancer (such as colorectal, breast, lung and prostate cancer). Eating less saturated fat may also lower your risk of heart disease.

Healthy eating can also help people that already have some types of disease or illness such as diabetes, high cholesterol and blood pressure.  In addition to this, improving your eating habits will contribute to you achieving and maintaining a healthy weight and lifestyle.