Healthy Eating tips for you



To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.

 Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.

 Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more healthy choices to your diet.

 Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

Source Article: http://www.helpguide.org/articles/healthy-eating/healthy-eating.htm

More tips:

The key to a healthy diet is to do the following:

 Eat the right number of calories for how active you are, so that you balance the energy you consume with the energy you use. If you eat or drink too much, you’ll put on weight. If you eat and drink too little, you’ll lose weight. The average man needs around 2,500 calories a day (10,500 kilojoules). The average woman needs 2,000 calories (8,400 kilojoules). Most adults are eating more calories than they need, and should eat fewer calories.

 Eat a wide range of foods to ensure that you’re getting a balanced diet and that your body is receiving all the nutrients it needs.

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The eatwell plate
  •  To help you get the right balance of the five main food groups.
  •  To maintain a healthy diet, the eatwell plate shows you how much of what you eat should come from each food group

These practical tips cover the basics of healthy eating, and can help you make healthier choices:

Base your meals on starchy foods

Starchy foods should make up around one third of the foods you eat. Starchy foods include potatoes, cereals, pasta, rice and bread. Choose wholegrain varieties (or eat potatoes with their skins on) when you can: they contain more fibre, and can make you feel full for longer.
Most of us should eat more starchy foods: try to include at least one starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram they contain fewer than half the calories of fat. Learn more in Starchy foods.

Eat lots of fruit and veg

It’s recommended that we eat at least five portions of different types of fruit and veg a day. It’s easier than it sounds. A glass of 100% unsweetened fruit juice (150ml) can count as one portion, and vegetables cooked into dishes also count. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for some dried fruit? Learn more in 5 A DAY.

Eat more fish

Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least two portions a week, including at least one portion of oily fish. Oily fish is high in omega-3 fats, which may help to prevent heart disease. You can choose from fresh, frozen and canned: but remember that canned and smoked fish can be high in salt.

Oily fish include salmon, mackerel, trout, herring, fresh tuna, sardines and pilchards. Non-oily fish include haddock, plaice, coley, cod, tinned tuna, skate and hake. Anyone who regularly eats a lot of fish should try to choose as wide a variety as possible.

Credit source: http://www.nhs.uk/Livewell/Goodfood/Pages/eight-tips-healthy-eating.aspx

How to lead a healthy life?


Top four ways to better health

The four biggest changes you can make to lead a healthier, happier and longer life are:

•    quit smoking
•    be physically active everyday
•    eating healthy foods
•    limit alcohol.

Make your healthy change now

Get ideas and help in our Healthy Living section:

•    tools to assess your health risks (smoking, nutrition, weight, alcohol, physical activity and drugs)
•    healthy weight tips for children, adults and during pregnancy
•    tips for healthy eating and being active  
•    healthy mind tips for looking after your mental wellbeing.

What’s your healthy change?

Publicly committing to making changes can help you stay motivated and get results. Sharing your healthy living changes with other South Australians can also help motivate them and create a healthier state.

Credit source: http://www.sahealth.sa.gov.au/wps/wcm/connect/Public+Content/SA+Health+Internet/Healthy+living/Top+tips+for+healthy+living

Healthy Lifestyle for Kids

Limit Inactivity

 Limiting the amount of TV and video game time your child has on a daily basis can help encourage other more physical activities. Encourage your children to turn off the games and play outside whenever possible.

Healthy Eating Habits

 The biggest key to a healthy lifestyle for children is healthy eating habits. Providing balanced meals and lots of fruit and vegetables, whole grains and lean proteins will help keep kids healthy. Stay away from fast food and heavily processed meals.

Make Exercise Fun

 Making exercise activities fun will help keep your children interested. For instance, going on family bike rides or hikes is an ideal way of experiencing the outdoors and exercising at the same time.

Limit Sweets

 While children love sweets such as candy, ice cream and chips, they can be very unhealthy in large amounts. While they don’t need to be totally deprived of sweets, the amount of junk food they eat should always be closely monitored and regulated.

Set an Example

 Children look up to their parents and it may be easier for them to follow a healthy lifestyle if they’re raised around parents also enjoying a healthy lifestyle that involves healthy meals and exercise.

Credit source: ehow.com/facts_6969296_information-living-healthy-lifestyle-kids.html

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