5 Secrets To Healthy Eating
It’s no secret that what you eat can control how you look and feel. However, many of us make everyday diet choices that negatively affect our health and waistline. So, here’s the skinny on how to avoid all those common diet mistakes. Text by Julia Lamberti
Mistake 1: Skipping Meals
Missing meals can lead to dizziness and extreme dips in concentration and energy, but it also affects weight gain. Depriving your body of regular healthy meals will result in your body storing more kilojoules and that means more kilograms. Most experts recommend eating three small, balanced meals and two or three healthy snacks per day for optimal health.
Many of us also frequently skip breakfast because we think we can lose weight by avoiding food until later in the day. However, a healthy breakfast really is the most important meal because it fuels and sustains your body throughout an entire day.
What Constitutes A Healthy Breakfast?
Nutritionists say that a breakfast containing a balanced mix of proteins and carbohydrates will:
- help give you energy;
- keep you feeling full;
- prevent mid-morning cravings.
Cereals that are high in fibre (oats or bran) are a great option when combined with low-fat milk or yoghurt. Another filling and yummy way to kickstart your day is a low-fat egg dish served with wholegrain toast.
Mistake 2: Eating Too Many Processed Foods
Many of us blindly consume over-processed foods, which contain loads of salt, sugar, saturated fats, trans fats, additives, preservatives and very few nutrients. These foods poison the body, causing weight gain, bloating and sluggishness. Try to cut out as many of these foods as possible:
- white breads and pastas made with refined white flour
- packaged high-calorie snack foods, like chips and cheese snacks
- high-fat convenience foods, like canned meals and boxed meal mixes
- fast foods and ready-made frozen dinners
- sugary breakfast cereals
- processed meats
Mistake 3: Drinking The Wrong Stuff
We’ve been told a million times to drink more water, and although we should all be sipping our eight glasses a day, it’s the other liquids we consume that really do damage. The human body doesn’t need sweet fizzy drinks, fruit juices, milkshakes, energy drinks or alcohol. These drinks can cause dips in your blood sugar, rotting teeth and weight gain.
Mistake 4: Eating The South African Way
Many of us consume a diet that consists mostly of refined carbohydrates, like white bread and rice, mealie meal, sugar, fatty meats and tinned goods. Even our traditional vegetable dishes are often prepared with sugar and extra fats!
You don’t have to give up your Saturday braai, but rather try and include more salads and fresh vegetable dishes in your meals – without the added sauces, garnishes, margarine and sugar. Avoid fatty chops and wors and try and prepare lower-fat meats like skinless chicken and low-fat sosaties. Fish grilled on a braai can also be a filling and delicious alternative to your red meat fix.
Mistake 5: Zero Portion Control
We live in a world where bigger is better and “super-sizing” is part of our everyday lives. The great news is you can lose weight and still eat your favourite foods by simply decreasing your portion sizes.
Downsize your dinner by half at home and don’t be ashamed to ask for that doggie bag at restaurants. Avoid “mega/super/biggie” meals at fast food places and try to stay away from those “all-you-can-eat” buffets. It’s also important to learn more about standard portion sizes and understand the kilojoules and nutrients in the foods you eat by checking food labels.
Use this easy portion size table to help you determine how much you should be eating. (Note: hand and finger sizes vary from person to person, so these are guide only.)
Did You Know?
In SA, one in three mean, and half or hour women, are overweight or obese, and we are well on our way to overtaking America as the world’s fattest nation.
