Ways to a fitter body
WANT to turn your diet and health around?
Here are some tips to help you towards a healthier and fitter you.
Aim to achieve and maintain a healthy body mass index (BMI)
A strong indicator of good health is a normal BMI. To lose weight sensibly, reduce your energy intake by choosing nutritious food that is relatively low in calories, and exercise regularly. Aim to lose it gradually – about 0.5kg to 1kg per week – and consult qualified experts for advice.
Eat more fruits and vegetables every day
Aim for two servings of fruits plus two servings of vegetables every day, and eat a variety of these because different fruits and vegetables are rich in different nutrients (vitamins, minerals and phytochemicals).
Examples of one serving of fruit are one wedge of papaya, 10 grapes, one orange or a glass of fruit juice. With vegetables, it could be 100g of cooked vegetables or one bunch of uncooked vegetables.
Choose and prepare foods with less salt and sauce
The average healthy adult needs no more than 2,000mg of sodium a day, which is the equivalent of one teaspoon of table salt. Reduce your salt intake by choosing fresh vegetables, poultry and meat over processed, cured or pickled food.
If you need to spice things up, use natural seasonings such as onions, garlic, ginger, herbs and spices instead. When eating out, ask for less sauce and gravy.
Watch the sugar
Consuming too many beverages and foods high in sugar can lead to excess calorie intake. It also spoils your appetite for nutritious food and, if oral hygiene is neglected, leads to tooth decay. So cut back on the sugar you add to your tea, coffee and Milo, and choose water over fizzy drinks and milkshakes.
If you drink alcohol, do so in moderation
Women should drink no more than two standard drinks a day and men, no more than three. One standard alcoholic drink is equivalent to 220ml of regular beer, 100ml of wine and 30ml of spirits.
Eat more whole grains
Whole grains have more vitamins (B and E), minerals (iron, zinc and magnesium) and beneficial plant substances (phytochemicals) than refined or polished grains. Whole grains, which include things like wholewheat bread, oats, brown rice, rye crackers and brown rice cakes, are also rich in fibre, which promotes bowel function.
Only buy products that indicate healthier ingredients.
When shopping for food and groceries, choose products that show
healthier ingredient choices in their labels which are lower in fat, saturated fat and sodium, and higher in dietary fibre and calcium compared to other products.
Choose and prepare foods with less fat, especially saturated fat Reduce your saturated-fat intake when you cut down your total fat intake. Look out for both visible fat (floating on soups, creamy sauces and thick curries) and hidden fat (in cakes, pastries and kuih). When cooking, choose oil higher in unsaturated fat. Sources of monounsaturated fats include olive, canola and peanut oils, and sources of polyunsaturated fats include soya bean, corn and sunflower oils.
Limit deep-frying food to twice a week, and use lean cuts of meat and poultry, removing visible fat and skin. When eating out, ask for less oil.
Exercise at least 30 minutes a day, five days a week Regular physical activity helps manage weight, increases lean muscle mass and fitness levels, helps build and maintain strong bones, lowers the risk of heart disease, diabetes and stroke, relieves stress and helps you relax and sleep better.
Apart from brisk walking, jogging and swimming, you can also take the stairs instead of the lift, do household chores, and get off the bus a stop earlier and walk the rest of the way.
Eat a balanced diet with a variety of foods in moderation Healthy eating is choosing a well-balanced diet that is high in dietary fibre and low in saturated fat, cholesterol, sugar and salt.
It also means having different types of foods in appropriate amounts, and not overeating any one type of food. — The Straits Times Singapore/ Asia News Network