Healthy Eating for Adults

What you eat can help you stay healthy and feel great!

Healthy eating and an active lifestyle play an important role in maintaining your body’s health and preventing diseases such as heart disease, diabetes and some cancers. Plus, enjoying healthy food will help you cope with the pressures of everyday life and perform at your very best.

> The key to healthy eating
> Breakfast - the most important meal
> Healthy choices when eating away from home
> Getting enough fibre?
> Facts on fat
> What is the Glycaemic Index?
> Choose foods low in salt
> Eat plant foods for optimal health
> The importance of water
> Exercise matters
> References

Plant foods, or should we say protective plant foods, include -

• grains
• legumes
• nuts and seeds
• fruits and vegetables.

They contribute variety, colours, textures and flavours to your diet, but they are also important sources of valuable nutrients, which will provide you with many health benefits.

> Health benefits of eating plant based foods

Non-vegetarians will also reap the benefits of enjoying a diet rich in a variety of plant foods. Research has shown that when people follow a nutritionally balanced diet that is high in fruit, vegetables and wholegrains, even if they eat moderate amounts of animal products including low-fat dairy foods, will benefit from a reduced risk of heart disease and other chromic degenerative diseases^15,16.

So, why not enjoy some ‘meat free’ meals each week by replacing some or all of the meat with nuts, legumes or firm tofu in stir-fries, casseroles, salads, rice dishes and burger patties. As an example, mashed or whole red kidney beans make a great addition to pasta sauces, Mexican meals and burgers made with mince.

Many people don’t eat enough of these true superfoods because they don’t know how to cook them¹⁷. However, legumes are found in more foods than you may think.

You can buy many tasty ready-made legume foods -

• hummus dips (made from chickpeas)
• baked beans
• minestrone soup
• felafel balls (made from chickpeas)
• dahl (made from lentils)
• Mexican foods (often contain red kidney beans).

Pre-cooked, canned legumes are also a great time saver that can be incorporated into many meals including salads, soups, casseroles, stir-fries, burger patties and pasta sauces.

Legumes are low in GI and provide a great source of -

• fibre
• protein
• carbohydrate
• vitamins
• minerals

Water is essential for life. It makes up about two thirds of our body weight and unlike some other nutrients, we cannot survive very long without water.

Try to drink 8 glasses of water each day (and more if you exercise, work in air conditioning, or are feeling unwell).

If you are increasing your fibre intake, it is particularly important to drink enough water each day.

Although other fluids can be counted as part of your daily fluid intake, water is the preferred option. It keeps us hydrated without added kilojoules or caffeine as found in some soft drinks, tea and coffee.

Here are a few tips for those who find drinking enough water each day, a challenge:

• drink a glass of water as soon as you get out of bed in the morning;
  
• keep a jug of water on your desk at work and carry a small water bottle with you when out and about;
  
• add a few drops of lemon or lime juice or a slice of orange to your water. It gives it a refreshing flavour and may entice you to drink more;
  
• keep a jug or bottle of water in the fridge at work or at home if you prefer to drink chilled water
  
• remember, you will get some water from other foods such as soups, fruits and vegetables.

More topics:

> The key to healthy eating
> Breakfast - the most important meal
> Healthy choices when eating away from home
> Getting enough fibre?
> Facts on fat
> What is the Glycaemic Index?
> Choose foods low in salt
> Exercise matters