Healthy Fruit Salad

Diet

We aren't qualified nutritionalists, so instead of going on about what you should and shouldn't eat. We thought we would give you some tips to try and inspire you to make the right choices.

 
Ocean Rocks

Baddies

Bad Fats - Trans fats

  • Trans fats are really bad for us

  • They are made from adding hydrogen to vegetable oil which causes the oil to be solid at room temperature

  • They raise your bad cholesterol and lower your good cholesterol

  • Found in Baked goods, cakes, biscuits, pies, Pizza, French fries, doughnuts, fried chicken, stick margarine plus more.

Baddies

Bad Fats - Saturated Fats

  • Saturated fats are really bad for us as well

  • fatty cuts of beef, pork, and lamb

  • dark chicken meat and poultry skin

  • high fat dairy foods (whole milk, butter, cheese, sour cream, ice cream)

  • tropical oils (coconut oil, palm oil, cocoa butter)

  • lard

  • Eating too much saturated fat can increase blood cholesterol levels and LDL (bad) cholesterol levels.

Baddies

Bad Friends

  • Processed Foods

  • Sugary drinks

  • White Bread

  • Pizza

  • Fruit juices

  • Sugary cereals

  • Biscuits, pastries and cakes

  • Chips, fries and crisps

  • Sweets and chocolate bars

Goodies

Good fats - Polyunsatruated and Monounsatruated fats

  • Good fats are nutrients and help your brain and heart absorb vitamins.

  • These fats help to reduce your risk of heart disease & stroke, lowering LDL (bad cholesterol) whilst increasing good HDL (good cholesterol), lowering blood pressure 

  • Olive, Canola, peanut and sesame oil

  • Olives

  • Nuts, Peanut butter, Walnuts

  • Sunflower, Sesame and pumpkin seeds

  • Fatty fish

  • Soybean and Safflower oil

  • Soymilk

  • Tofu

Goodies

Fruit and Fibre

  • Fruit and fibre is very important for a good diet

  • Eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.

  • The recommended dose is 5 a day

  • It seems hard to do each day but for snacks, try fresh fruit, vegetable sticks, rye crackers, oatcakes and unsalted nuts or seeds.

Goodies

Balanced diet

  • Meat and two veg - remember that saying ?

  • Although if you are a vegetarian or reducing your meat intake, may be it should be protein and two veg !

  • A balanced, varied plate with lots of variety, not only looks appealing, it's probably very good for us as well

Goodies

Whole foods

What are whole foods?

  • Grains – Wheat, wholegrain rice, quinoa, bulgur wheat, rolled oats, faro and barley.

  • Beans and legumes – lentils, kidney beans, lima beans, split peas, chick peas.

  • Nuts and seeds (not salted) – peanuts, almonds, cashews, sunflower seeds, linseeds, pumpkin seeds.

  • Fruits and vegetables – all of them!

Goodies

Subtle changes / substitutions

  • Try these changes

  • Green tea, black tea or black coffee instead of drinks with milk

  • Nuts and raisins, natural snacks, instead of biscuits and chocolate bars

  • Cut out bread for sandwiches have a wrap instead or even better a salad 

  • Try to eat carbohydrates at lunch time, if possible, rather than at nightime

  • Swap milk for a plant based alternative, less calories, personal taste

  • Drink lots of water, good for you, helps to fill you up and hydrates you.

Goodies

Meal portions

  • Breakfast eat like a king

  • Lunch eat like a prince

  • Dinner eat like a pauper

  • Try to reduce your portions during the day.

  • Think of your body as a steam train starting its day. It needs a lot of coal (fuel) and gallons of water to get it running. Each night it returns back to the siding empty to rest.

 
Vegetable Garden

Nutrition

Its very important to get the right amount of nutrition for your body each day. Eating a varied diet, not only makes it more interesting, but also does wonder for your body.

 
Image by Giorgio Trovato

The Calorie Bank