Loading ...Eat for the Healthiest You Yet
12:04pm / 20.11.2008
If we were to study the new food pyramid, you’d soon realize that we should be eating far more veges and fruit than we do.
Two thirds of what goes in your mouth should be fruits and vegetables. They’re full of vitamins and minerals necessary for all the biochemical pathways in your body and are also rich in antioxidants, oils, and fibre.
Unfortunately, cafes and most meals eaten out are predominately carbohydrate based, white flour and sugar - as this provides a better profit margin for the retailer. You will notice sandwiches are now filled at the front, to entice the customer, but the back of the sandwich has no filling.
What should I eat?
Protein is really important at lunch time; it provides a steady flow of energy and keeps you satisfied all afternoon – yes, you can even sail past 4pm without the chocolate cravings. In order to achieve this, I recommend that you take a ‘food bag’ to work to last the week - think big salads and protein. Bring a bowl and fork, a large bag of mesculin salad, a vinaigrette, four tins of fish, like salmon, four boiled eggs, mayonnaise or avocado, corn thins and a trail mix of nuts and seeds, so that at anytime you can fix yourself a sustaining snack.
Toast and jam does not count as a nutritious breakfast, in order to reach the quota of fruit and veges, you need to have stewed apple and muesli, or a blueberry/banana smoothie with protein powder or poach an egg on wholegrain toast.
Dinner needs to have protein the size of your palm, (meat, fish, chicken or a tofu/legume option) vegetables and a smaller amount of carbohydrate like rice or kumara. Eat earlier rather than late and chew your food well and relax over the meal. Enjoy the conversation and refrain from becoming a dashboard or keyboard diner!
What should I drink?
Minimize coffee intake to one maximum per day, or have it as a treat when you go to cafes. If coffee doesn’t suit you – choose an iced tea or juice in the café, that you couldn’t make at home, or try green tea with lemon for refreshment. Eight glasses of water is the recommended daily intake; one glass of wine has also been recommended for its antioxidant and relaxant effects, although it is also good to have some alcohol-free nights too. Try lime and soda, or Pellegrino mineral water as an alternative.
Eating for health and maintaining a healthy weight by regular exercise will offset some degenerative diseases - like cardiovascular disease and Type 2 diabetes; maintain nutrients such as iron and zinc to build a robust immune system and save on costs such as medicines and supplements as well as avoiding sick leave.
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