Best and worst foods |
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We should not think of a food as ‘good’ or ‘bad’ but instead think about a healthy balance of foods in our diets. Psychologists have shown that depriving ourselves of specific foods we enjoy such as chocolate can lead to craving the food and then over-consuming it. As we feel deprived we end up losing all motivation for the ‘diet’ and are likely to return to our previous poor eating habits. ‘Moderation’ and ‘a little of what you like’ is the best approach. Try to think of ‘good food choices’ to promote health and ‘poor food choices’ that may lead to ill health.
The food we eat is used by our bodies for energy and to keep the body functioning. Food should be considered as fuel for the body and should be consumed in the right quality and quantity to keep us healthy. Foods can affect energy levels, mood, food cravings, concentration, sleep and general health.
A diet that is high in fat, salt and sugar has been associated with an increased risk of coronary heart disease. High fat and high sugar diets together with inactivity can lead to weight gain and increase our risk of obesity, especially if there is a family tendency to be overweight. Being overweight can increase your risk of chronic diseases such as heart disease and diabetes. Fertility experts believe ‘unhealthy eating’ patterns of consuming highly processed foods with poor nutrient content can lead to infertility. Poor eating choices can also increase your risk of depression, premenstrual symptoms, fatigue, food cravings, constipation and anxiety. It is thought to be linked with hyperactivity and poor concentration in children. A poor dietary intake can also impact your immune system making you more susceptible to infections, colds and flu.
Main food facts to help you make the best food choices:
1. Fats: are important in the diet to stay healthy, but having too much saturated fat can increase the amount of cholesterol in your blood and increase the chances of coronary heart disease. Try to cut down on foods that are high in saturated fat and have more unsaturated fats such as olive oil, oily fish, avocados, nuts and seeds.
Foods to limit that are high in saturated fat: meat pies, sausages, meat with visible fat, hard cheese, butter, lard, pastry, cakes, biscuits, coconut cream, palm oil, ghee, processed manufactured food and take away foods.
2. Sugar: is used as an energy source and most western diets contain too much sugar from fizzy or soft drinks, cakes and biscuits. Having too much sugar is the main cause of tooth decay especially taken between meals. Also these food are high in calories and don’t contain other nutrients. By cutting down sugary foods can help control your weight.
3. Salt: is needed by the body but you should not have more than 6g per day. It is found in breakfast cereals, soups, sauces and ready meals. Eating too much can increase your blood pressure which is a risk factor in the development of heart disease. Don’t add salt at the table and limit the amount of processed foods in your diet.
4. Starchy foods: such as bread, cereals, rice, pasta and potatoes are important part of a healthy diet. Some people think they are fattening but they contain ½ the calories of fat. These foods provide us with energy and should make up 1/3 of the food we eat. Choose wholegrain varieties whenever you can as they contain more nutrients, more fibre and they digest more slowly helping to fill us up. They can help with weight management, keep our guts healthy and reduce the risk of heart disease and colon cancer.
Wholegrain foods to include: wholegrain bread, pitta and chapatti, wholegrain breakfast cereals, brown rice, wholemeal pasta. Foods to limit: White bread, croissants, ready made pasta, french stick, white bagels, mashed potatoes, cakes and biscuits.
5. Fruit and vegetables: in the diet provide us with nutrients that can help protect our immune system and also provide us with antioxidants that can help protect us from certain cancers and heart disease. It is recommended that we take at least 5 portions per day.
Foods to include: a variety of brightly coloured fruit and vegetables: examples include tomatoes, carrots, spinach, broccoli, oranges, cauliflower, red peppers, and blueberries. They can be fresh, frozen, tinned or juiced.
For more diet, health, food and fitness information visit www.weightplan.com
Tags: chocolate, good, good food choice, unhealthy
The food we eat is used by our bodies for energy and to keep the body functioning. Food should be considered as fuel for the body and should be consumed in the right quality and quantity to keep us healthy. Foods can affect energy levels, mood, food cravings, concentration, sleep and general health.
A diet that is high in fat, salt and sugar has been associated with an increased risk of coronary heart disease. High fat and high sugar diets together with inactivity can lead to weight gain and increase our risk of obesity, especially if there is a family tendency to be overweight. Being overweight can increase your risk of chronic diseases such as heart disease and diabetes. Fertility experts believe ‘unhealthy eating’ patterns of consuming highly processed foods with poor nutrient content can lead to infertility. Poor eating choices can also increase your risk of depression, premenstrual symptoms, fatigue, food cravings, constipation and anxiety. It is thought to be linked with hyperactivity and poor concentration in children. A poor dietary intake can also impact your immune system making you more susceptible to infections, colds and flu.
Main food facts to help you make the best food choices:
1. Fats: are important in the diet to stay healthy, but having too much saturated fat can increase the amount of cholesterol in your blood and increase the chances of coronary heart disease. Try to cut down on foods that are high in saturated fat and have more unsaturated fats such as olive oil, oily fish, avocados, nuts and seeds.
Foods to limit that are high in saturated fat: meat pies, sausages, meat with visible fat, hard cheese, butter, lard, pastry, cakes, biscuits, coconut cream, palm oil, ghee, processed manufactured food and take away foods.
2. Sugar: is used as an energy source and most western diets contain too much sugar from fizzy or soft drinks, cakes and biscuits. Having too much sugar is the main cause of tooth decay especially taken between meals. Also these food are high in calories and don’t contain other nutrients. By cutting down sugary foods can help control your weight.
3. Salt: is needed by the body but you should not have more than 6g per day. It is found in breakfast cereals, soups, sauces and ready meals. Eating too much can increase your blood pressure which is a risk factor in the development of heart disease. Don’t add salt at the table and limit the amount of processed foods in your diet.
4. Starchy foods: such as bread, cereals, rice, pasta and potatoes are important part of a healthy diet. Some people think they are fattening but they contain ½ the calories of fat. These foods provide us with energy and should make up 1/3 of the food we eat. Choose wholegrain varieties whenever you can as they contain more nutrients, more fibre and they digest more slowly helping to fill us up. They can help with weight management, keep our guts healthy and reduce the risk of heart disease and colon cancer.
Wholegrain foods to include: wholegrain bread, pitta and chapatti, wholegrain breakfast cereals, brown rice, wholemeal pasta. Foods to limit: White bread, croissants, ready made pasta, french stick, white bagels, mashed potatoes, cakes and biscuits.
5. Fruit and vegetables: in the diet provide us with nutrients that can help protect our immune system and also provide us with antioxidants that can help protect us from certain cancers and heart disease. It is recommended that we take at least 5 portions per day.
Foods to include: a variety of brightly coloured fruit and vegetables: examples include tomatoes, carrots, spinach, broccoli, oranges, cauliflower, red peppers, and blueberries. They can be fresh, frozen, tinned or juiced.
For more diet, health, food and fitness information visit www.weightplan.com
Tags: chocolate, good, good food choice, unhealthy