Jane’s top 10 easy ev­ery­day eat­ing chal­lenges for op­ti­mum health

Belfast Telegraph - Weekend - - INTERVIEW -

1. Eat real food.

Eat food that is as close to na­ture as pos­si­ble. Veg­eta­bles, fruits, whole­grains, fish (not bat­tered or breaded), nuts, seeds, pulses, nat­u­ral and full fat dairy prod­ucts, etc. If the food la­bel re­sem­bles a chem­i­cal equa­tion then leave it on the shelf.

2. Cook more.

Re­search shows that peo­ple who eat food they cook them­selves are health­ier and leaner, not to men­tion the money you will save on pre-packed sand­wiches and pro­cessed food at lunchtime.

3. Sit at a table (not your desk!)

to eat all your meals and take time to savour and en­joy your food rather than eat­ing on the run.

4. Don’t diet.

Avoid crazy fad di­ets and quick weight loss plans. In­stead think of the food you eat as the build­ing blocks to your health. If you make more healthy choices, the chances are you will feel bet­ter. Health is a state of well­be­ing, rather than a num­ber on the scales.

5. Make the health­i­est choice you can.

Some­times the best choice will be a whole­meal pack­aged sand­wich from a garage fore­court rather than a sausage roll, or a ba­nana in­stead of a choco­late bar. That is OK and a bet­ter choice than a bad choice.

6. Eat a bras­sica veg­etable ev­ery day.

These sul­phur-rich foods like broc­coli (above), cab­bage, cau­li­flower, kale, rocket and water­cress are nu­tri­tional pow­er­houses that pack a punch in terms of nu­tri­tion.

7. Eat like you are on hol­i­day

—not ice-cream and chips, but look to­wards the Mediter­ranean diet for one of the health­i­est di­ets in the world and adopt a few of their healthy habits like eat­ing oily fish a cou­ple of times a week, pack­ing your diet full of colour­ful veg­eta­bles and adding olive oil to your diet.

8. Know your sug­ars.

Keep an eye on food la­bels — 5g per 100g or less is a low sugar con­tent. I find it helps to vi­su­alise how much sugar is in food, so take a look at the amount of sugar in one por­tion and di­vide by four to tell you how many tea­spoon­fuls you are eat­ing.

9. Drink more wa­ter.

Even if that just means drink­ing a glass or two a day, it is bet­ter than none. The first tell­tale sign of de­hy­dra­tion can be fa­tigue rather than thirst, but a good way to tell if you are de­hy­drated is the colour of your pee — any­thing darker than a light straw colour is a sign to drink up.

10. Get out­side ev­ery day.

Most of us are cooped up over the au­tumn and win­ter, leav­ing us feel­ing fa­tigued and fed up. Go for a walk, join an out­doors boot­camp class or put the wash­ing on the line if there is a blink of sun­light.

Newspapers in English

Newspapers from UK

© PressReader. All rights reserved.