Healthy eating tips

Jun 11, 2010

Healthy eating is a major recommendation by nutritionists, but with exposure to a vast range of foods in supermarkets, one is tempted to eat unhealthy. Below we bring you some tips on how to avoid the temptation and have healthy meals.

By Agnes Kyotalengerire

Healthy eating is a major recommendation by nutritionists, but with exposure to a vast range of foods in supermarkets, one is tempted to eat unhealthy. Below we bring you some tips on how to avoid the temptation and have healthy meals.

Eat breakfast
A good breakfast gives you the right start to your day. You can choose to have a piece of toast with peanut butter, unsweetened cereal with low-fat milk or a steamed bun with lean meat and vegetables. Alternatively, try livening up your cereal with some fruit like sliced banana or diced apple.

Eat a variety of foods
Our body requires over 40 nutrients for good health. No one food or food group can provide you with all the nutrients, so have a variety of food to ensure that you are getting what your body needs.

Eat more fruits and vegetables
When you go grocery shopping, stock up on fruits and vegetables because it is easier to eat something which is available than going to look for it.

Avoid foods with high fat
Fried foods taste great but are not healthy for you. They are high in fat. Instead try grilling, barbequing, baking, steaming or boiling your foods more often. If you must fry or flavour foods, use oil sparingly. Choose less saturated oils. Try olive and canola oils, which are high in monounsaturated fats. Use butter and margarine sparingly or switch to reduced-fat margarine or use a little jam or jelly on your bread and other baked goods.

Use low-fat dairy products such as non-fat, reduced fat cheese, low-fat yoghurt or light ice cream. You will still get the nutrients and taste but half the fat.

If you like meat, you can reduce fat by choosing the lean cuts. Trim all visible fat and drain the oil that comes out of the meat. For chicken, take off the skin before cooking.

Drink plenty of fluids
Adults need to drink at least 8 glasses of water a day. You will need more when it is very hot or you are physically active. You can also take unsweetened juices, lightly sweetened drinks, tea or milk. Coffee is not a good source of fluid as it draws water from your body.

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