Good nutrition is the key to maintain good mental and physical health. Eating a balanced diet is an essential part of good health for everyone. The amount of food you eat affects the way you feel and how your body works.
10 healthy ways to improve your diet include:
- Eat three fruits every day. Keep a bowl of fruit on hand to satisfy those sugar cravings.
- Add beans to your diet. Black bean soup, bean burritos, red beans and rice, and bean dip are examples.
- Increase your vegetable intake. Double up veggies at your evening meal. Add sliced tomatoes to your lunch. Snack on raw vegetables.
- Stop eating when you are satisfied. Be aware of portion sizes—most restaurant meals could feed two people. Take leftovers home for another meal.
- Eat whole grains such as brown rice, whole wheat bread, and whole grain cereals.
- Enjoy two sources of low-fat dairy products every day: milk, yogurt, cheese.
- Use olive oil or canola oil.
- Limit saturated fat. Read the labels. And remember that fatty meats or cheeses, butter, and whole milk products have large amounts of saturated fat.
- Eat three meals every day. People who skip meals tend to make up the calories anyway.
- Drink more water. Plain water. It’s caffeine and calorie free.
Fruit and vegetables: are you getting your 5 a day?
Fruit and vegetables are essential source of vitamins and minerals and should make up just over a third of the food we eat each day. It’s advised that we eat at least five portions of a variety of fruit and vegetables every day.
There’s evidence that people who eat at least five portions a day have a lower risk of heart disease, stroke and some cancers.
Eating five portions is not as hard as it sounds. Just one apple, banana, pear or similar-sized fruit is one portion (80g). A slice of pineapple or melon is one portion. Three heaped tablespoons of vegetables is another portion.
Having a sliced banana with your morning cereal is a quick way to get one portion. Swap your mid-morning biscuit for a tangerine, and add a side salad to your lunch. Have a portion of vegetables with dinner, and snack on fresh fruit with natural plain yoghurt in the evening to reach your five a day.
A good diet can help you fight fatigue as well. Here are five tips:
Nutrition Tips to Help Manage Fatigue
- Never go longer than four hours without food. You don’t have to eat a lot. Have a small snack.
- Shrink your meals so you eat more frequently. For example, save half your lunch and eat it three hours later.
- A small protein snack in the afternoon, such as a mozzarella cheese stick, beef jerky, cottage cheese, or peanut butter may make you more alert.
- Avoid big helpings. Avoid sugary desserts. Both will increase fatigue!
- Avoid over use of caffeine. If you use caffeine as a pick-me-up throughout the day, it may lead to restless sleep and increased anxiety.
With a little effort you can fight fatigue and maintain a good nutrition!