Choose a wide variety of foods to provide meals that are healthy, nutritious and easy to prepare
Manage your weight
Prevent obesity by limiting fats, sugars, and alcohol. Reduce the size of your servings and choose not to have seconds. Prepare nutritious food in advance for when you are hungry and be active daily.
Good fats are an important part of our diet as they contribute to our health. The best oils for cooking are coconut or rice bran oil as they can tolerate high heat. Linseed (flaxseed), sunflower, and olive oil are nutritious oils, as are avocado, tahini (sesame spread), and nut butters, which make ideal spreads. Limit your intake of fried foods or fatty, take-away, and snack foods. Regularly eating foods with a high combination of fats and sugars (like chocolate, ice cream, cookies, baked goods, and burgers) reduces the production of brain cells, leading to the brain being less flexible and reducing your mental adaptability. These kinds of fats are typically low quality and, along with sugar, promote inflammation and weight gain.
Eat less sugar
Avoid foods that contain sugar such as sweets, soft drinks, syrups, biscuits, and cakes. Reduce or eliminate sugar in recipes and in the kitchen. Use fresh or frozen fruit instead of canned fruit. Eat a minimum of two pieces of fruit a day.
Eat more fruit and vegetables
Aim to eat five different vegetables daily, especially dark green vegetables, varying them as much as possible. Vegetables are best eaten lightly steamed, after about five minutes cooking time. Many vitamins are destroyed by excessive cooking or left behind in boiling water.
Drink more water
Aim to drink a minimum of eight cups of water per day, using water in preference to other drinks. Avoid soft drinks, coffee, tea, cordials, and alcohol. Drink water upon rising to hydrate and flush your body. Fluids are best drunk between meals, as too much water will dilute your stomach acids and hinder protein digestion.
Use less salt
Avoid salty processed foods, including canned vegetables, chips, crackers, and sauces. The recommended daily amount is 1 gram per day. Sea salt is more nutritious and has less sodium in it. Salt is known to contribute to high blood pressure.
When eating, sit down and relax your breathing and stomach. Chew your food well, at least 10 times before swallowing. It is best not to eat when you are upset as this reduces effective digestion.