Healthy Eating and Nutrition by The World of Health

Managing Stress with Healthy Eating

Food and nutrition is our fuel important for our wellbeing.

When you eating healthy, your body is more equipped to deal

with life's challenges. Your fuel should be good quality.

As they say "you are what you eat "!!

Healthy Eating can dramatically improve

your energy and enthusiasm.

Here is some healthy tips to help you,

change the way you eat and shop permanently.

Shopping Tips

Always make a shopping list, and preplan meals for the week.

Dont go shopping when your hungry or on a craving binge.

Fruit and veg, always buy freshest with longest sell by date, include frozen.

For quick meals freshly prepared, chopped or ready to serve salads, vegetables.

For Snacks; A banana, apple, tangerine are ideal for packed lunch box & dried fruit snacks, nuts and nutritious fruit or cereal.bars have a better shelf life and can be put in the glove compartment, or your office drawer, bag or briefcase and left without any disasterous affects.

Struggling for ideas, make a list of the fruit, veg and healthy foods you like. If you are not aveg 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.

Healthy Serving and Recipe Options

Include fruit or veg at breakfast, this is a great start to the day

.e.g fruit or vegetable juice,some berries with your cereal, a fruit

cocktail with some yoghurt, a smoothie, a banana....Juicers or smoothie

makers can be a great investment to help improve healthy eating

Juicing can be fun and tastey, you can have fresh juice whenever

you want.Or some very nutritious smoothies. They can be made from

Salads

Salads dont have to be boring, simply adding salad to a meal can

help incude a portion or 2 of your daily required fruit and vegetable

intake. Salads can be made with a wide variety of fruit and veg, nuts,

seeds and beans,seasoning and exotic flavours.There is so many

wide varities of lettuce, greens, spinach etc There is a great range of

prepacked variety salads with a variety of nutrients. Tastey dressings

give salads the zing, and they dont have to be full of sweeteners,

fats or calorific. Olive oil is an E.F.A (basically a good fat) and can

be used as part of any dressing.

Proteins

We require many forms of protein to repair our body cells. Our bodies make

proteins by combining the components 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 proteins which include eggs and milk.

Plant proteins such as nuts, pulses, seeds and soya, all contain

a mixture of amino acids so it is important vegeterians include a

variety of plant proteins to get all essential amino acids.

Essential Fatty Acids- EFA's

EFA's good fats which the body cant produce, which must be

found in our food These fats help prevent heart 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.

Carbohydrates

Complex carbohydrates supply the body with fibre, protein, minerals

and even vitamins. Carbohydrates belong to the starchy foods, the

key is to include carbohydrates that are unrefined, processed or

have a lot of sugar or salt added. Many foods such as breakfast

cereals and white breads are processed with added sugar and salt.

Unrefined grains such as wholegrainbread and brown rice are much

better for you and include higher minerals and vitamins. Complex

carbohydrates provide us with a necessary source of energy.

Foods from grains such as bread,pasta, rice other than potaoes

are examples of these carbohydrates.

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. Many health conditions

and ailments can greatly benefit from certain minerals and vitamins,

infact many conditions are said to be related to nutritional

deficiencies. When suffering from stress, depression and or anxiety

nutritional support can make a big difference. Take the banana it

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.