Wednesday, 15th July 2020

This Month's Magazine
Mens sana in corpore sano

Mens sana in corpore sano

Is what the ancient Romans used to say. However these days the reverse may be more appropriate and say that a healthy body keeps a healthy mind. It is a known fact that you are what you eat therefore it seems logical to say that you are as healthy as the food you eat.

Healthy eating starts with learning to train yourself to new ways of eating, such as adding to your diet more fresh fruits, vegetables, whole grains and cutting back on foods that have a lot of fat, salt, and sugar. A change to healthier eating also includes learning about balance, variety, and moderation.

  • Aim for balance. Most days, eat from each food group-grains, protein foods, vegetables and fruits, and dairy. Listen to your body. Eat when you're hungry. Stop when you feel satisfied.
  • Look for variety. Be adventurous. Choose different foods in each food group don’t get stuck on one thing only. Eating a variety of foods each day will also help you get the nutrients you need.
  • Learn moderation. Don't have too much or too little of one thing. All foods, if eaten in moderation, can be part of healthy eating; yes, including sweets.
  • Drink water. Generally speaking 1.5 litres of water per day is recommended. Of course, you can drink alcohol in moderation, as a matter of fact a glass
    of red wine a day is said to improve your circulation.

Healthy eating will help you to get the right balance of vitamins, minerals, and other nutrients and you will benefit from plenty of energy and handling stress better. Some diseases such as:

  • Heart disease.
  • High blood pressure.
  • Type 2 diabetes.
  • Some types of cancer.

are frequently the result of bad eating habits. Healthy eating is not a diet. It is a way of life, it means making changes you can live with and enjoy for the rest of your life. 

Diets on the other hand are temporary. Whilst dieting you give up eating a lot to reduce the intake of calories with the result that when you diet, you may be hungry and
think about food constantly. And, at the end of the diet, you may also overeat to make up for what you missed.

Eating a healthy, a balanced variety of foods is far more satisfying. And if you match that with more physical activity, you are more likely to get to a healthy weight-and stay there-than if you diet.



Get your mind to set on a healthier way of life. First, think about your reasons for healthier eating. Do you want to improve your health? Do you want to feel better? Are
you trying to set an example for your kids?

Do you want to live longer?
Next, think about some small changes you can make. Pick ones you can keep doing. Don't try to change everything at once. Set an easy goal you can reach, like having a salad and a piece of fruit each day.

Make a long-term goal too, such as having one vegetarian dinner a week. If you live with a partner, getting his or her support represents a huge help. The more upport you have, the easier it will be to make changes. Ask family and friends to practice healthy eating with you. Have them help you make meals, and share healthy, delicious recipes and cooking tips.

These are just general guidelines given to promote a healthier way of life, preventing disease and maintaining or losing weight If you need more help, talk to your doctor or a registered dietitian.

If losing weight is your main concern, the following are some good suggestions:-

Reduce the number of calories you eat daily.
Eat smaller portions and do not increase the
size of meals at fast food restaurants.
Eliminate all sugar-added drinks from your diet.
You can drink 100% fruit juice, unsweetened, but limit
servings to one or two a day. Drink more water.Decrease the amount of time spent in sedentary activities, especially watching television. Use your screen-free time working on hobbies, house cleaning, gardening, or
engaging in fun activities. Get moderate physical activity such as walking, bicycling, swimming, or using aerobic exercise machines for 30 to 60 minutes a day, at least five days a week. 
Do muscle strengthening and toning exercises at least 2 or 3 days a week.

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