The Good Health Diet
The Good Health Diet suggests a number of important points for improving health and well being.
1. Choose a Nutritious Diet
Choose a wide variety of foods to provide meals that are healthy and easy to prepare.
2. Reduce the size of your diet portions to control your weight
Prevent obesity by cutting back on fats, sugar and alcohol. Reduce the size of servings (say 'no' to seconds) and increase physical activity.
3. Reduce fat in your diet
Select fish, poultry and lean meats; trim excess fat from meat and the skin from poultry. Limit the amount of butter or margarine. 'Good' fats are an important part of the diet. They play a crucial role in the state of your health, so it is not a good idea to exclude them altogether. The best oil to use for cooking is olive oil as it is less likely to form trans fats when heated - use the minimum of cooking fats. Cold pressed linseed (flaxseed) oil is the most nutritious salad oil. Avocado is the best spread to replace butter, margarine and mayonnaise. Other nutritious spreads include in the Healthy diet include tahini (sesame seed paste) and almond paste. Limit the intake of full-cream products, fried foods, fatty takeaway and snack foods. Choose foods that have been prepared without added fat. READ LABELS!
4. Reduce sugar content in your diet
Avoid or reduce sweet foods such as lollies, sugar, soft drinks, syrups, biscuits and cakes. Reduce the sugar in recipes. Use fresh fruit instead of canned fruit. Discourage sweet snacks, especially for children. Instead, increase fresh fruit and vegetables and complex carbohydrates that contain starch and fibre.
5. Increase Vegetable content in your diet
Eat more fruit and vegetables in general, including dark green vegetables. Eat one salad containing at least five different vegetables per day; vary the vegetables you use. Salad vegetables are extremely nutritious and provide adequate starches and fibre. Vegetables should be lightly steamed. Many vitamins are destroyed by excessive cooking or when left behind in the water after boiling. Cut fresh vegetables into small pieces and place them in a stainless steel steamer for only four to six minutes. They should still be crisp on the inside when "cooked." Choose wholegrain products, prepared with the least amount of processing possible. Try to eat a minimum of two pieces of fruit per day. Eat fruit between your meals, or away from other food (especially carbohydrate) as fruit does not combine well with other foods.
6. Drink More Water (and less alcohol)
Use water in preference to say other drinks, especially soft drinks, coffee and tea, cordials and alcohol. Use water filters and purifiers if your water supply is not pure. Drink two glasses of pure water upon rising to flush your system. Repeat again mid afternoon or two hours before bed. Try to drink fluids between meals, not with meals, as too much water will dilute your stomach acids and hinder protein digestion. Aim to drink at least six to eight cups of water per day. Most people's intake of water from foods is greatly reduced, as they do not eat the ideal diet. Organic fresh fruit and vegetables contain a high percentage of pure water.
7. Reduce Salt in your diet
High sodium intake may raise your blood pressure. Use few salty processed foods, including canned vegetables, meats, chips, crackers, sauces and meat pastes. Read labels on canned and packaged foods for their sodium content. Use little or no salt for cooking and at the table.
Extra tips to help you have a healthy diet
Do not eat animal meat every day and when you do, eat small portions
Limit tea and coffee intake
Eliminate or reduce takeaway foods (high in salt and fat)
Eat fish at least twice a week
Vary your food well; at least five to ten chews before swallowing
It is best not to eat if emotionally upset or angry as this impedes digestion