Healthy Eating and Nutrition by The World of Health

Food and nutrition is our bodies fuel, the quality of that fuel is important for our wellbeing.

When you eat healthy, your body is more equipped to deal with life's challenges.

lemon for health As they say "you are what you eat "!!

Shopping Tips - tips to change the way you eat and shop FOREVER.

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.

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

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

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 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.

The World of Health