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.
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
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Meat and two veg - remember that saying ?
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Although if you are a vegetarian or reducing your meat intake, may be it should be protein and two veg !
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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.
