The ABC of healthy eating

EXPERT ADVICE: CANDICE SMITH TEACHES YOU TO EAT RIGHT Facts you should know before planning a diet.

With the winter fast approaching, burning calories seems more of a mission then putting them on over a slice of carrot cake and hot cup of coco. Candice Smith, head of nutrition strategy at Discovery South Africa, shares how to achieve a healthy lifestyle simply from watching what you eat. 1.

What is a healthy diet?

To eat healthily, give preference to whole grains over refined carbohydrates, eat fruit and plenty of vegetables in a variety of colours every day, as well as beans, split peas, lentils, and chickpeas regularly. Fish, seafood, chicken, lean meat, or eggs can be eaten daily, with plain (unsweetened) milk and yoghurt, and unsaturated fats and oils eaten every day. Control your portion sizes, use salt and salty foods sparingly and restrict sugary drinks (including fruit juice) and foods high in sugar. Enjoy a variety of less processed foods, focus on preparing your own food, learn to enjoy cooking, and limit fast foods. 2.

What is the importance of eating right (healthily)?

Eating healthily will improve your quality of life by improving your mood, concentration, and energy levels, among other things. Following a healthy diet also reduces your risk of becoming overweight or obese and of developing the lifestyle disorders high blood pressure, diabetes, and certain cancers. 3.

Do diets really work when trying to lose weight?

Following any diet that restricts your energy intake will lead to weight loss. However, many fad diets are difficult to stick to as they either restrict kilojoules too severely (leaving you exhausted and hungry) or they cut out certain food groups (leaving you feeling deprived). The secret to sustainable weight loss is to lose weight gradually (½-1kg per week) by following a healthy, balanced diet with regular physical activity. 4.

Having lost weight, what is the best way of making sure you do not gain it all back? The key to maintaining your weight is to change your habits for the better. Follow these top tips for easy changes you can make today:

Plan your meals in advance – making food choices when you are hungry often leads to choosing unhealthy options.

Learn to cook – quick, healthy and delicious meals and snacks.

Cook meals at home to control what is added to your food.

Serve more vegetables with your meals and prepare exciting different salads.

Think lean when it comes to cuts of meat – choose skinless chicken and remove any visible fat from meat.

Focus on including pilchards, sardines or salmon in your diet a few times every week to get enough essential omega 3 oils.

Serve wholegrains such as brown rice and oats and incorporate beans, lentils and chickpeas into meals.

Cut out sugary drinks including fizzy drinks, sports drinks, flavoured water, iced tea and fruit juice as these contribute kilojoules to your diet without anything else.

Replace commercial salad dressings with fresh lemon juice or balsamic vinegar and a drizzle of olive oil.

Swap crisps and sweets with small portions of unsalted raw nuts and seeds, and popcorn.

Steam or grill food instead of deepfrying and use herbs, spices, garlic, lemon juice and chilli to flavour food. 5.

Top five snacks/components to pack in daily meal box? Include these five components in your lunchbox:

Veggies and fruit – fresh fruit such as a banana, apple, or a handful of berries are ideal for a lunchbox as it’s easy to transport, needs no preparation, and provides plenty of vitamins, minerals and fibre. Leftover stir-fry or roasted veggies can easily be incorporated into salads and sandwiches. High fibre carbs – swap refined carbohydrates for wholegrains and ditch the bread – prepare a salad with brown rice, quinoa, barley or chickpeas and include popcorn as a snack. Protein – choose lean protein options such as leftover skinless chicken, canned tuna, boiled eggs, or mince. Dairy – plain yoghurt sweetened with fresh fruit is a good snack, while cottage cheese can be added to a wrap or used as a dip for vegetables. Fats – fats help to keep you feeling full for longer. Choose healthy (unsaturated) fats such avocado, unsalted raw nuts and seeds, or nut butters without added sugar or salt.