Healthy Eating
Tips and Ideas for Healthy Eating
Food Servings
You're not only what you eat, but how much you eat.
Research show that our food portions, both, at home and restaurants, have grown significantly in the past thirty years. With constant food advertising and large portions all around us, it's never been more important to take full control and responsibility in achieving and maintaining a healthy body weight.
Try to start with smaller portion, then take additional food, if required. Listen to your body, it will give you signals for hunger and fullness if you listen carefully. Look at our guide for sizing up your servings.
When dining at restaurants, try to choose a restaurant with healthier food options. Order an appetizer size portions or take half of your food home to help control your food portions.
Take some time to enjoy your meal and company at the time and pay attention to the taste and texture of your food. Always do visual check before you start eating.
When shopping, read the labels of packaged foods. Keep in mind that the calories and nutrients provided are for one serving only. So, if you eat twice that amount, don't forget to multiply by two.
One serving of meat or fish should be the size of a deck of cards.
One serving of vegetable or fruit should be the size of a small fist.
One serving of pasta or rice should be the size of a tennis ball.
One serving of cheese should be the size of your thumb.
Prepare healthy snacks or portable meals to help you going throughout the day.
Diced fruit, vegetables, nuts and yogurt are great choice.
Vegetarian Diet
Eat unrefined whole foods as much as possible...Did You Know?
Certain foods inhibit, alleviate or reduce symptoms of common health problems.
Most of us know that certain foods can be bad for our health, but did you know that certain foods may alleviate the symptoms of common health disorders like arthritis or diabetes?
A fundamental factor to managing diabetes is diet. For diabetes you should have balanced diet low in fat and sugar. Enjoy fresh green vegetables and food high in fibre.
Arthritis is associated with more than hundred types of disorders. It is characterized by joint inflammation, stiffness, swelling and pain. Anti-inflammatory foods may help ease the pain and stiffness. Cut down on foods containing animal fats and eat plenty of fish. Also try to enjoy fresh green and yellow vegetables and food high in vitamin C. We also recommend diet high in fibre like whole grains and nuts and other high-fibre low calorie food to help control weight.
To counter the effects of hypertension (high blood pressure), eat plenty of fresh vegetables, fresh fruits, legumes, low in fat and high-fibre foods. Cut down on: smoked meat, processed meat, canned and processed foods, added salt and fatty foods.