What are the basics?
Remember the food pyramid you were introduced to in the 5th Grade? Yep, that’s the basic you need to follow if you are serious about eating healthy and having a balanced diet.
Figure 1: The Healthy Eating Pyramid
Divide your plate
Your plate should be filled with vegetables, lean protein and whole grains. Low in calories, but enough nutrients to keep you going!
Calculate the calories
Eat the right amount of calories for your body type and size. Meet a dietitian and get the accurate reading. Your fitness instructor will also be able to help you out on this.
Plan for 5-6 meals a day
Instead of having three large meals a day; break it into 5 – 6 small portions per day.
Drink more water
Plenty of water in your system will help you flush out the toxins and waste. Drink at least 8 glasses a day.
Fibre intake
Aim to have at least 30g of dietary fibre per day
Eat more fish
Have at least two portions of fish – per week. Fish contain proteins which are vital for your balanced diet. The Omega-3 fats will help prevent heart disease.
Cut down saturated fat
An average of 20-30g of saturated fat is admissible for adults, so try not to exceed the limit.
Reduce the sugar intake
Carbonated drinks, alcohol and sugary foods are to be limited. The more you eat or drink these, the chance of gaining weight is high.
Consume less salt
The advised amount is not more than 6g of salt per day.
Don’t skip meals
Make sure you take regular meals and never miss breakfast! A healthy one at that. Some fresh fruits and cereal can be one option.
How to set yourself up for success?
The key is to keep in mind that you don’t have to be perfect by completely removing the food you enjoy from your diet, all at once. Doing this will only lead to you eventually giving up on your new plan. Be modest and set yourself small goals perhaps one or two at a time.
To purchase the freshest and the most nutritious ingredients for your balanced diet, Softlogic’s newest supermarket (GLOMARK) in town can be your one stop on the way home.
Remember the food pyramid you were introduced to in the 5th Grade? Yep, that’s the basic you need to follow if you are serious about eating healthy and having a balanced diet.
Figure 1: The Healthy Eating Pyramid
Divide your plate
Your plate should be filled with vegetables, lean protein and whole grains. Low in calories, but enough nutrients to keep you going!
Calculate the calories
Eat the right amount of calories for your body type and size. Meet a dietitian and get the accurate reading. Your fitness instructor will also be able to help you out on this.
Plan for 5-6 meals a day
Instead of having three large meals a day; break it into 5 – 6 small portions per day.
- Breakfast
- Mid-morning snack
- Lunch
- Mid-afternoon snack
- Dinner
Drink more water
Plenty of water in your system will help you flush out the toxins and waste. Drink at least 8 glasses a day.
Fibre intake
Aim to have at least 30g of dietary fibre per day
Eat more fish
Have at least two portions of fish – per week. Fish contain proteins which are vital for your balanced diet. The Omega-3 fats will help prevent heart disease.
Cut down saturated fat
An average of 20-30g of saturated fat is admissible for adults, so try not to exceed the limit.
Reduce the sugar intake
Carbonated drinks, alcohol and sugary foods are to be limited. The more you eat or drink these, the chance of gaining weight is high.
Consume less salt
The advised amount is not more than 6g of salt per day.
Don’t skip meals
Make sure you take regular meals and never miss breakfast! A healthy one at that. Some fresh fruits and cereal can be one option.
How to set yourself up for success?
The key is to keep in mind that you don’t have to be perfect by completely removing the food you enjoy from your diet, all at once. Doing this will only lead to you eventually giving up on your new plan. Be modest and set yourself small goals perhaps one or two at a time.
To purchase the freshest and the most nutritious ingredients for your balanced diet, Softlogic’s newest supermarket (GLOMARK) in town can be your one stop on the way home.
