The Basics
To maintain good health, your body needs whole foods and regular physical activity. If you are interested in adopting a more balanced diet, understanding the basics will make the change seem less daunting. Below are five tips to getting started on your new, more balanced lifestyle.
Portion sizes
Carbohydrates and starchy foods, such as rice, pasta, cereal and potato should generally be the size of your fist. Butter and spreads are often high in fat and sugar, therefore only a small amount if needed, aim for a portion the size of the tip of your thumb. Protein sources, such as meat and fish should generally be the size of your palm.
Fruit and vegetables will generally make up the largest part of your meals. Try to add a variety of greens to your lunch and dinners and if you can snack on fruit, you can easily reach the 5 a day recommendation.
5 A Day
Aim to eat at least five portions of fruit and vegetables each day.
Drink plenty of water (six to eight glasses is recommended though this will vary).
Try to include at least two portions of fish every week.
Get into the habit of eating breakfast every day, it can help reduce snacking later on.
Get active!
Eating a good variety of fruit and vegetables is an important element of healthy eating. This recommended daily amount is thought to help reduce risk of serious health conditions including stroke, heart disease, obesity and type 2 diabetes. Reaching five portions a day can seem daunting, but it can be easy to incorporate these into your diet if you share them between meals. For example:
Add a banana and a handful of spinach in your breakfast smoothie (two portions).
As a mid-morning snack have carrot sticks and hummus, or sliced apple (one portion).
Prepare a homemade vegetable soup for lunch (one to two portions).
To accompany your chicken or salmon dinner, make a filling side dish. Mix up some peppers, onions and greens with grains (one to two portions).
If you’re a dessert person, have a handful of fresh raspberries (one portion).
Colors in Our Food and Their Benefits
Red and Pink
Red fruits and vegetables contain lycopene which promotes colon health.
Berries are a great for our immune system and have a antiviral and antibacterial quality.
Provides protection against cancer and cardiovascular disease.
Yellow and Orange
Carotenoids provides our bodies with Vitamin A which is essential for eyes and skin.
Food that are rich in the orange color are to reduce certain cancers, immunity and bone health.
Green
Lutein is the component for a healthy vision and cancer preventative.
Purple and Blue
Flavonoids promote heart health and aid circulatory system.
Improves a healthy urinary tract and improves memory and ageing.
Protects our bodies against inflammation.
White
Phytonutrients which kills harmful bacteria and protect the capillaries.
Mushrooms and cauliflower protect against heart disease, digestive and obesity.
Oats and flaxseed help to lower cholesterol and balances our hormones.
