IN a society where the traditional meal has rice, garri or yam at the centre of a daily meal, with beef or chicken as an accompaniment, it can be tough feasting on a healthy diet.
With many parents working outside the home, there is also a gradual decline and irregularity in the quality and quantity of food young children eat.
However, nutritionists insist that if we are to live for a long period of time with strong and vibrant bodies, the kind and quality of food we ingest is a factor to be paid great attention.
According to experts, healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving ourselves of the foods we love. Rather, it’s about feeling great, having more energy and stabilising your mood; all of which can be achieved by learning some nutrition basics and using them in a way that works for us.
To ensure we succeed in our quest, it is necessary that we think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change.
Every change you make to improve your diet matters. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. The tips and secrets for eating our way to a healthy body are below:
1: It’s not just what you eat, it’s how you eat
Healthy eating is about more than the food on your plate, it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.
Eat with others whenever possible. Eating with other people has numerous social and emotional benefits, particularly for children, and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.
Take time to chew your food and enjoy mealtimes. Chew your food slowly, savouring every bite. We tend to rush though our meals, forgetting to actually taste the flavours and feel the textures of our food. Reconnect with the joy of eating.
Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.
Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.
Avoid eating at night. Try to eat dinner earlier in the day and then fast for 14-16 hours until breakfast the next morning. Early studies suggest that this simple dietary adjustment – eating only when you’re most active and giving your digestive system a long break each day – may help to regulate weight. After-dinner snacks tend to be high in fat and calories, so are best avoided, anyway.
2: Fill up on colourful fruits and vegetables
Fruits and vegetables are the foundation of a healthy diet. They are low in calories and nutrient dense – which means they are packed with vitamins, minerals, antioxidants, and fibre.
Try to eat a rainbow of fruits and vegetables every day and with every meal, the brighter the better. Colourful, deeply coloured fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidantsand different colours provide different benefits, so eat a variety. Aim for a minimum of five portions each day.
3: Eat healthy carbohydrates and whole grains
Choose healthy carbohydrates and fibre sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart.
4: Put protein in perspective
Protein gives us the energy to get up and go. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues, and organs. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily.
Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans, or nuts. When you are having meat, chicken, or turkey, buy meat that is free of hormones and antibiotics.
5: Add calcium for strong bones
Calcium is one of the key nutrients that your body needs in order to stay strong and healthy. It is an essential building block for lifelong bone health in both men and women, as well as many other important functions.
You and your bones will benefit from eating plenty of calcium-rich foods, limiting foods that deplete your body’s calcium stores, and getting your daily dose of magnesium and vitamins D and Knutrients that help calcium do its job.
Good sources of calcium include milk, yogurt, cheese, vegetables and green beans
6: Limit sugar and salt
If you succeed in planning your diet around fibre-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy dietsugar and salt.
Avoid sugary drinks. One small bottle of fizzy drink has about 10 heaped teaspoons of sugar in it, more than the daily recommended limit! Try sparkling water with lemon or a splash of fruit juice. Eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth.
Most of us consume too much salt in our diets. Eating too much salt can cause high blood pressure and lead to other health problems. Try to limit sodium intake to 1,500 to 2,300 mg per day, the equivalent of one teaspoon of salt.
Avoid processed or pre-packaged foods. Processed foods like canned soups or frozen dinners contain hidden sodium that quickly surpasses the recommended limit.
