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Food and nutrition is our bodies fuel.
The quality of that fuel is important for our wellbeing.
When you eat healthy, your body is better equipped to deal with stress .
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change the way you eat and food shop FOREVER
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1/ Always make a shopping list, and pre plan meals for the week.
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2/ Dont go shopping when your hungry or on a craving binge.
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3/ Always buy freshest fruit and veg with longest sell by date, include frozen.
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4/For quick meals; freshly prepared, ready to serve salads, vegetables.
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5/ Snacks; banana, apple or tangerine for packed lunch box , dried fruit or nuts and or cereal bars have a better shelf life, for office drawer, glove compartment, bag or briefcase
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6/ Struggling for ideas, make a list of the fruit, veg and healthy foods you like. If you are not a veg or fruit lover,then write a variety of ways they can be eaten e.g. boiled, grilled, curried, stir fry.
Buy a wide selection of fruit and veg, you get less bored.
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Healthy Serving and Recipe Options |
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Fruit
fruit or veg at breakfast, is a great start to the day .e.g some berries with your cereal, a fruit cocktail with some yoghurt, a smoothie, a banana....
Juicers or smoothie makers can be a great investment. |
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Salads
Simply adding salad to a meal, can help incude a portion or 2 of your daily required fruit and veg.
Salads dont have to be boring, they can include nuts, seeds and beans, seasoning and exotic flavours.
Tastey dressings give salads the zing,and they dont have to be full of sweeteners,fats or calorific. Olive oil is an Essential Fatty Acids (basically a good fat)and can be used as part of any dressing.
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Proteins
We require many forms of protein to repair our body cells. Our bodies make proteins by combining thecomponents of 20 amino acids.
Theres is 8 essential amino acids that adults require and 9 children require from food to make the other amino acids. All 9 essential amino acids are found in animal source of proteinswhich include eggs and milk.
Plant proteins such as nuts, pulses, seeds and soya, all contain, a mixtureof amino acids so it is important vegeterians include a variety of plant proteins to get all essential amino acids. |
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Essential Fatty Acids- EFA's
EFA's good fats which the body cant produce, which must be found in our food. These fats help preventheart disease, blood clots and can help with arthritic conditions.
Most of us lack the omega 3, fatty acids found in fish oils, such as herring, kipper, mackerel and salmon. Also found in linseed, wheatgerm and soya beans. We should aim to include omega 3's in 10% of our calorie intake.
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Carbohydrates
Complex carbohydrates supply the body with fibre, protein, minerals and even vitamins. The key is to include carbohydrates that are unrefined, or unprocessed.
Unrefined grains such as wholegrain bread and brown rice are much better for you and include higher minerals and vitamins. Complex carbohydrates provide us with a necessary source of energy.
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Nutritional Supplements
Other than changing our general eating habits, a good multivitamin or nutritional support can have tremendous benefits. At particularly stages of our life pregnancy, menopause, midyears and later years we all can benefit from some extra support.
When suffering from stress, depression and or anxiety nutritional support can make a big difference.
Take the banana it contains tryptophan, a protein that converts to the neurotransmitter serotonin. Serotonin is instrumental in facilitating relaxation. Low levels of serotonin are believed to cause mood disorders including depression. |
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of Health 2008-2011 Website Design: The World of Health, Eileen Burns, Wishaw, Lanarkshire
