Wednesday, January 14, 2009


Adopting healthy eating habits with the right combination of foods constitute an essential part of healthy living. The foods that you eat can determine the performance of your activities at home, work and in sport. Over-eating certain types of food and lacking physical exercise can contribute to obesity and health-related issues. Here are some tips for choosing healthy foods for your daily diet

1. Have your meals at the right time. Avoid skipping meals and if you do not feel like eating, consume a light snack. If you plan to exercise, eat your meals 2-3 hours beforehand and if you do not feel like having your meal, have a light snack at least one hour before your exercise.

2. During your meals, consume an adequate amount of carbohydrates to generate energy for your muscles (rice, bread, noodles, cereals, pasta, fruits and vegetables). You can get tired more quickly if you are not consuming enough carbohydrates.

3. Always drink sufficient fluids (water, beverages and fruit juices) for the healthy function of your body. The loss of fluids may increase the risk of heat cramps, heat exhaustion and heat stroke. Excessive consumption of alcohol and caffeine are dehydrating and do not rehydrate your body.

4. After an intensive workout, replenish the loss of energy in your muscles by eating a carbohydrate-rich meal/ snack within 30 minutes. Loss of sodium and potassium from your physical activities can be replaced with mineral water, sports drinks, or a diet of potassium-rich fruits and vegetables. Eating large servings of food rich in protein and regular exercise help to build your muscles.

5. Foods that contain vitamin B’s and some minerals are necessary for the production of energy in your body.

6. Limit yourself to eating foods with low cholesterol content. Consume more white meat (fish, chicken), vegetables and fruits.

Source: Health care booklet from Guardian pharmacy

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