Saturday, August 16, 2008

Mind what you eat

1. Eat a balanced diet consisting of plenty of vegetables, fruit, legumes and cereals. Include lean meat, poultry, fish, eggs and nuts.

2. Prepare meals with little or no added fat, salt and sugar.

3. Drink plenty of water each day. If you drink alcohol, do so in moderation (1-2 drinks a day for women, 2-3 for men). However, if you’re trying to lose weight you should bear in mind that alcohol is low in nutrients and high in kilojoules.

4. Look at your food portions- if you are in the habit of piling up your plate, try gradually easing back. Bulking up with fruit and vegetables gives essential fibre and helps stave off hunger.

5. Don’t be hungry and don’t skip meals.

6. Cut the fat. Learn how to cook tasty, balanced low-fat-meals. You don’t have to love on cottage cheese and carrot sticks.

7. Choose foods with a low glycemic index (GI) such as fruits, vegetables and breakfast cereals. They can help you lose weight while keeping you feeling fuller for longer.

8. If you are about to have your monthly period, chances are that you will binge on “comfort food” such as chocolates, cakes and sweets. Satisfying an occasional craving is safe. If you must snack, then choose healthy food such as raw vegetables sticks, granola bars and such. It’ll satisfy the craving to munch on something and you won’t pile on the weight.
Source: Health care booklet from Guardian pharmacy

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