‘Food maketh the man’. If you care about nutrition, be sure to add the following food groups to your daily diet:
1) Vegetables and fruits- Select bright colors (orange, yellow, green) because they represent antioxidants, vitamins and minerals. They are rich in fibers and will help your digestion. Eat your broccoli and spinach.
2) Whole grains- These are brown rice (contains Vitamin B), oatmeal, whole grain barley, millet. Refined grains such as breakfast cereals are not as good as we are made to believe.
3) Daily products- low fat milk, cheese, yoghurt and curd give you much needed calcium. Go organic and check that your selections don’t include any growth hormones
4) Proteins- There are many options- soya, seeds, nuts, fish, eggs, poultry. Red meat is not good to consume on a regular basis.
5) Lipids & Oils- The body needs some oils. Olive oil and canola oil are good sources for essential fatty acids. Avocado, nuts and seeds provide high quality oil too.
6)Oils: We’ve been taught to fear fats and oils, but fresh, high quality fats from olive oil, avocado, raw nuts & seeds, coconut and fish actually provide excellent (and necessary) sources of healthy fatty acids in your diet.
Eating smart is not just about what you eat; how you eat can make a difference too.
1) Help the tummy- Don’t be tempted to gobble down food no matter how tasty it is or how hungry you are. With each grind of teeth, you are breaking food into small pieces and helping the digestive enzymes in the gut. Remember, what is not digested is not absorbed into the body.
2) Pay attention to hunger pangs- If your stomach growls, you’d do well to listen. Sometimes, the snack between meals is just as important as a full meal. Don’t get tempted by savory snacks and junk food that don’t do you any good. Rely on fruits and salads, cheese or a glass of milk instead.
3) Get rid of blues- If you are stressed, you should not eat. Stress hampers digestion and can lead to gas formation and bloating. Take some time to relax. Listen to some soothing music or take a warm bath. Even watching disturbing tv shows can make your stomach uneasy.
4) Know when to stop- When we eat and do other things at the same time, it’s easy to go overboard. To avoid stuffing yourself, eat slowly. Only then will you register what your body is telling you.
5) Eat small portions at regular intervals- Don’t starve yourself for long periods because enzymes work systematically and will not wait for you to eat. Digestive acids collect in an empty stomach. If this becomes a practice, you will end up with chronic gastritis.
6) Start the day right- Never skip breakfast. If you are late for work or don’t have time to cook, grab a banana or a couple of apples before you run out. It’s best to prepare a meal in the morning so that you can at least pack it to eat later. That way, you won’t be dependant on McDonald’s or KFC.
