Home' Link : Link Issue2 Contents How to break the unhealthy eating cycle
We asked nutritionist, chef and author of Eat Taste Nourish,
Zoe Bingley-Pullin, of Nutritional Edge, to list the essentials for a healthy diet.
1 Drink 2-2.5 litres of liquid a day:
water, herbal teas and/or freshly
squeezed juice. Buy a 1.5 litre
bottle of water and keep it at
2 Aim to eat small healthy meals
every 3-4 hours. This will
maintain an active metabolism
and regulate your blood sugar
3 Include a good source of meat
or vegetarian protein with each
meal. 1g of meat protein per kg
of body weight e.g. 75kg = 75g of
4 Eat a diet high in complex
carbohydrates -- fruit, vegetables,
full-grained bread (Burgen, Vogel
or Helga's), legumes (lentils,
chickpeas, all beans, brown
rice, nuts and seeds), spelt or
wholemeal pasta and spelt or
wholemeal flour and low in
simple carbohydrates (Jasmine
rice, whiteflour, sugar, honey,
white pasta, most breakfast
cereals and breakfast bars).
5 Exercising in the morning will
increase your metabolic rate and
help you burn more kilojoules
throughout the day. Aim to
exercise four to five times a week
for a minimum of 30 minutes.
6 Reduce alcohol. Two glasses of
wine or two glasses of beer a
day is the maximum, with three
7 Healthy weight loss is
approximately ½ a kg per week.
Losing weight fast can slow your
Basal Metabolic Rate (BMR) =
8 Aim to measure your body-fat
percentage once a month.
Scales do not give you a correct
understanding of healthy weight
9 Avoid all fad diets they will often
lose weight initially because of
10Reduce sodium intake. Use
products such as Sea salt, herb
salt, tamari soy sauce or miso
paste as salt alternatives.
11 Make sure you are eating at least
40 grams of fibre every day:
psyllium husks, raw fruit, raw
vegetable, grains, nuts and seeds
12 Keep a food diary so you can form
consistent eating patterns
How not to shop until
Supermarkets are full of marketing
tricks designed to get you to put
unhealthy foods in your trolley. Here's
how to get out of there alive.
Read the food labels, not the
marketing claims, and learn to
understand how they marry up to
recommended daily intakes. "If the
product is marketed as 'healthy' or
has messages on the packet, such as
no sugar, 99% fat free, or no artificial
colourings, people tend to become
complacent," says Burke. "Don't fall
victim to the packaging claims -- even
if the messages tell you it's healthy,
you still need to check."
It's very common to position a
bakery or deli at the entry, according
to Choice magazine. The aim is that
the sights and smells grab your
interest as soon as you come in and
put you into shopping mood. "Stay
away from processed foods where
possible -- this means salamis, hams,
sliced meat from the deli; as well as
all those ready-to-cook meals -- they
will be higher in sugar, fat, and salt,"
Go to the fresh produce aisle
first and fill your trolley. "If your diet
is mainly lean meat, fish, fruit and
vegetables, you shouldn't have to
worry about calorie counting."
Make a stop at the frozen food
aisle too but avoid the pies, ice cream
and deep-fried goodies you only need
to heat up. Instead, bag the frozen
raspberries or the mixed veges.
"Frozen fruit and veges can be just as
healthy and contain similar amounts
of vitamins and minerals to fresh."
Positioning natural combinations
like chips with dips or biscuits near
tea and coffee may seem logical,
but is it any wonder that it increases
the sales of both, says Choice.
It also increases your waistline.
Additives, salt and sugar are no -nos,
PHOTO: PETER LAWRENCE
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