Healthy eating How can you eat healthy DIET

Healthy eating How can you eat healthy?

DIET Diet changes represent one of the biggest lifestyle changes that need to be made when dealing with heart disease prevention and treatment. Yet changing your diet is overwhelming because it sometimes feels like you are doing everything wrong. Where to even begin to change?

5 A-DAY 5 A DAY highlights the health benefits of getting five 80 g portions of fruit and vegetables every day. That’s five portions of fruit and veg altogether, not five portions of each. Five reasons to get five portions • Fruit and vegetables taste delicious and there's so much variety to choose from. • They're a good source of vitamins and minerals, including foliate, vitamin C and potassium. • They're an excellent source of dietary fibre, which helps maintain a healthy gut and prevent constipation and other digestion problems. A diet high in fibre can also reduce your risk of bowel cancer. • They can help reduce the risk of heart disease, stroke and some cancers. • Fruit and vegetables contribute to a healthy and balanced diet.

HOW TO CHANGE YOUR DIET Diet changes represent one of the biggest lifestyle changes that need to be made when dealing with heart disease prevention and treatment. Yet changing your diet is overwhelming because it sometimes feels like you are doing everything wrong. Where to even begin to change? These are some ways how you can change:

How to change your diet 1. Pick one food at a time, especially if it is a food that you eat all the time. I at dairy all the time as I love cheese so ate it constantly. By only picking one food it allows you time to learn new recipes and adapt to minor changes. 2. Don’t be afraid to ask what is in your food, at restaurants and friends houses. It is your health so don’t worry about being a pain (especially if it is an allergy). 3. Learn how to read labels. Some ingredients are in more foods than you think. Dairy and Gluten seem to be packaged food staple additives. 4. Schedule extra time to grocery shop. You need to read those labels so it will take you a bit longer. This does get easier as you begin to learn what you can and cannot eat. 5. Prepare natural whole foods instead of packaged foods. This is what I have begun to move more to as it is quicker to get through the store and know what is in my food. 6. Remember to check non-food items that you put in your body. Think vitamins and drinks. A couple of my supplements had dairy in them. 7. Keep at it, it is not easy to give up something you have eaten your whole life. Eventually though it will become your new habit, so keep working

What to have breakfast? A good breakfast can help give you the energy you need to face the day. There is some evidence to suggest that eating breakfast can help people control their weight. 1. Porridge made with semi-skimmed milk topped with a selection of dried fruits 4. Boiled egg with wholemeal toast and low-fat spread 2. Muesli, fresh fruit and low-fat yoghurt 5. Grilled mushrooms and tomatoes on a wholegrain bagel 3. Wholegrain breakfast cereal with semiskimmed milk

VITAMINS AND MINERALS Vitamins and minerals make people's bodies work properly. Although you get vitamins and minerals from the foods you eat every day, some foods have more vitamins and minerals than others. Vitamins fall into two categories: fat soluble and water soluble. The fat-soluble vitamins — A, D, E, and K — dissolve in fat and can be stored in your body. The water-soluble vitamins — C and the Bcomplex vitamins (such as vitamins B 6, B 12, niacin, riboflavin, and foliate) — need to dissolve in water before your body can absorb them. Because of this, your body can't store these vitamins. Any vitamin C or B that your body doesn't use as it passes through your system is lost (mostly when you pee). So you need a fresh supply of these vitamins every day.

Eating for sport If your very keen on a particular sport you need to know how you can benefit from this and get the best possible diet. For example if you are a keen football player you need a lot of energy in your diet. This is because you need to last 90 mins.

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Examples of healthy meals Healthy chicken meals Low fat meals For more meals view this website; Healthy deserts http: //uktv. co. uk/food/homepage/sid/ 6037