When it comes to eating well, a lot of us have great intentions but fall short (ah the biscuit tin). But what we put in to our body is so important. Food not only provides us with nutrients; it fuels our body, helps us to function and is essential for growth, repair and a healthy immune system. In today's ultimate guide to healthy eating with Croi, we're going to talk you through some easy tips to help you make better food choices for you and your body.
Your Ultimate Guide to Healthy Eating with Croi
The food choices we make can affect our health from putting us at risk of diabetes to increasing our cholesterol levels. If you're tying to do better on the food front, there's a few approaches you can take a look at.
From choosing when to shop and the types of products you pop in your basket to how you cook you cook them, these little things all add up and can make a big difference to your body, your health and your overall wellbeing. Today we're sharing your ultimate guide to healthy eating with Croi to help you make better choices.
Look after yourself - be healthy!
- ✔ Healthy eating can reduce your risk of developing heart disease, stroke or diabetes. It is essential for maintaining a healthy body weight, healthy cholesterol and blood pressure levels as well as enhancing your overall general well-being.
- ✔ Exercise Aim for a minimum of 150 minutes of moderate intensity aerobic activity per week. One way of achieving this is a 30 minute brisk walk 5 days per week.
- ✔ Stop Smoking
- ✔ Alcohol You should spread your alcohol intake over the week, keep some day’s alcohol free and do not drink more than the recommended upper limits: for men 17 standard drinks a week. For women 11 standard drinks a week.
Healthy Eating Is Necessary For Good Health
There are some little tips and tricks you can follow to help make better food choices. Here are some golden rules to follow:
- Always shop after you have eaten. If you shop when hungry you are more likely to buy high fat and high sugar foods.
- Avoid shopping on impulse; plan your meals and snacks for the week.
- Buy lots of fresh fruit and vegetables in a variety of colours.
- Frozen vegetables are a useful and nutritious alternative to fresh vegetables.
- Buy more fresh foods than processed.
- Read food labels carefully and buy low-fat or low sugar varieties where possible.
- Use herbs and spices to add taste to meals instead of salt.
How You Eat Is Important
- Eat regularly, three main meals with one or two small snacks daily.
- Watch your portion sizes.
- If eating out, choose either a starter or a dessert with a main meal, not both.
- Eat slowly, chew your food and swallow each bite before taking another.
- Pause and put down your knife and fork in the middle of a meal.
- Always sit down when eating.
- Avoid eating when watching T.V., reading or listening to the radio.
How You Cook Is Important
- Oven-bake, grill, boil, poach, stir-fry or microwave food instead of frying.
- Boil, steam, dry-roast or bake potatoes.
- Try a light cooking spray instead of cooking oil.
- Use a perforated tray or wire rack for roasting.
- Choose lean cuts of meat and chicken.
- Drain fat off meat and sauces when they are cooked.
- Choose tomato-based sauces instead of creamy sauces for pasta and rice dishes.
- Bulk-up stews and soups with lentils.
- Do not add salt when cooking.
- Use oils such as olive oil or rapeseed oil instead of lard, dripping or butter.
- Health grills or ridge pans can be useful for draining off fat when cooking.
What Is The Best Way To Achieve A Healthy Weight?
The HEALTHY EATING WAY is the best way to be a healthy weight. Here are some things to think about:
- Focus on what you can eat rather than on what you can’t eat.
- Eat regularly. Research shows that people who eat breakfast regularly are more likely to keep their weight down.
- Limit your food choices from the top shelf and choose low-fat foods from the other shelves of the food pyramid.
- Look carefully at the size of your food portions.
- Increase your fibre intake - choose five portions from the fruit and vegetable shelf.
- Chew your food slowly and put your knife and fork down between bites.
- Always sit down to eat.
- Aim for a gradual weight loss of one to two pounds a week.
- Exercise: aim for 30-60 minutes most days of the week.
Please note, this blog is for informational purposes only and should not replace medical advice.
It’s always best to consult your doctor before taking any new supplements, treatments or remedies if you are pregnant, breastfeeding or on medication.
Checked and updated: 5 September 2021