Extra Information

Here are some extra things you might want to consider as part of a health diet.

Drinks

Water is always best. Try a water filter if you do not like the taste of your tap-water. Also, as suggested above, try putting a squeeze of fresh lemon or lime in it. If you want something warm then try fruit or herbal teas. Green tea or Rooibos tea are healthy low or no caffeine alternatives too. Avoid alcohol, hot chocolate, coffee or tea, especially if you are prone to adding sugar and full fat milk. Try decaffeinated versions with skimmed milk and try honey as an alternative sweetener. Alcohol contains 7 calories per gram which is only second to fat. It also contains very little nutrition and also often contains lots of sugar.

Read the labels

Learn to read the ingredients and nutritional information that is on packaged food. If the ingredients look long and contain lots of scientific looking words then it is probably best to avoid that food. Look at how much protein, carbohydrate and fat there is per 100 grams. Look at how much of the carbohydrate is sugar, how much of the fat is saturated and how much salt or sodium there is. You should have no more than 6 grams of salt (2.4 grams of sodium) in your diet per day. Sodium is the part of salt that is bad for you and causes high blood pressure if too much is consumed. There is a lot of sodium hidden in processed foods.

Portion sizes

The average man or woman needs 2500 or 2000 calories respectively per day. You may need less or more depending on your height, weight and activity levels. To avoid lots of maths, we will use a rule of thumb and a bit of sense to work out how much food you need.

  • Use a portion of lean protein about the size of just the palm of your hand when using animal protein like meat or fish. Use two cups if using plant based protein.
  • Fill half your plate with fresh veggies or salad.
  • Then fill up the space left with your complex carbohydrate.
  • Get your good fats cooked in with your food or as snacks (e.g. nuts or seeds).
  • If you are gaining too much weight or wish to lose weight then reduce your portion sizes a little. Do not dramatically reduce your portion sizes as this will work against you. To lose weight, you only want about 15-20% less than is required to maintain a steady weight. Remember that exercise is just as important.
  • If you are becoming too thin or wish to gain weight then increase your portion sizes a little. To gain weight, you want about 15-20% more than is required to maintain a steady weight.
  • Use this online tool to calculate if you are within a healthy weight range.
  • If you are more or less active than normal in a day then increase or decrease your portion size respectively for that day. Very high activity may also require more carbohydrates.

Food Tips

Eat Regularly: This will stave off cravings for unhealthy food and keep your mood and energy levels stable. It does not mean eating more but rather spreading your meals throughout the day. Six meals is idea, but the usual three main meals of smaller portions with two light bites/snacks is still a massive improvement for most people. Try and make each meal or snack a balance of protein, carbohydrate, fats and veggies. Eating regularly is important for both losing and gaining weight, but remember to keep your total calorie intake appropriate.

Empty Calories: A person who is obese can actually be malnourished as they have been eating food that contains empty calories without providing vitamins and minerals. If you eat junk food then you have already used some of your calorie quota for the day. You will then have to overeat to get the nutrition you need or not be well nourished.

Sugar Addiction: Our body and psychology is equipped for an environment where food is hard to come by, but we are in an environment where extra high calorie food is abundant. Consequentially, most people are addicted to sugar. Ease sugar cravings by eating complex carbohydrates or fruit. Try drinking chocolate for chocolate cravings and then reduce the amount.

Variety: Vary your diet so your body gets all the different things it needs and also so you do not get bored. Learn to use herbs, spices and garlic to keep healthy tasty.


Next Section: Healthy Eating Rules


Please use the links on the right to navigate other sections.