Eating foods high in dietary fibre can help you stay regular, lower your risk for heart disease, stroke, and diabetes, and help you lose weight. Depending on your age and gender, nutrition experts recommend you eat at least 21 to 38 grams of fibre per day for optimal health. Many of us aren’t eating half …
1/ FLAVOUR Research shows that eating satisfaction is derived from the flavour intensity and visual impact of a meal, not necessarily the amount served. Kick your food up a notch with spices, which add flavour without the calories. Cornell University research. 2/ DAIRY “Cutting back on the amount of dairy you eat can signal …
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Protein gives us the energy to get up and go—and keep going. While too much protein can be harmful to people with kidney disease, the latest research suggests that most of us need more high-quality protein from sources other than red meat and dairy, especially as we age. How much protein do you need? Protein …
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Your body uses calcium to build healthy bones and teeth, keep them strong as you age, send messages through the nervous system, and regulate the heart’s rhythm. If you don’t get enough calcium in your diet, your body will take calcium from your bones to ensure normal cell function, which can lead to osteoporosis. Recommended …
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As well as creating weight problems, too much sugar causes energy spikes and has been linked to diabetes, depression, and even an increase in suicidal behaviour’s in young people. Reducing the amount of sweets and desserts you eat is only part of the solution as sugar is also hidden in foods such as bread, cereals, …
Good sources of healthy fat are needed to nourish your brain, heart, and cells, as well as your hair, skin, and nails. Foods rich in certain omega-3 fats can reduce cardiovascular disease, improve your mood, and help prevent dementia. Add to your healthy diet: Monounsaturated fats, from plant oils like canola oil, peanut oil, and …
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Choose healthy carbohydrates and fibre sources, especially whole grains, for long-lasting energy. Whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. What are healthy carbs and unhealthy carbs? Healthy carbs (or good carbs) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested …
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Fruits and vegetables are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fibre. Focus on eating the recommended daily minimum of five servings of fruit and vegetables and it will naturally fill you up and help you cut back on unhealthy foods. A serving is half a …
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Key to any healthy diet is moderation. But what is moderation? In essence, it means eating only as much food as your body needs. You should feel satisfied at the end of a meal, but not stuffed. Moderation is also about balance. Despite what fad diets would have you believe, we all need a balance …
To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps—like adding a salad to your diet once a day—rather than one big drastic change. As your small changes become habit, you can continue to add more healthy choices. Prepare more of your own meals. Cooking more …
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