Principles of a healthy lifestyle
A healthy lifestyle is NOT a diet. It’s also not a long list of ‘can’t eat this, shouldn’t have that and not allowed’ foods. It’s a choice you make, because once you’ve experienced how fantastic you feel when you eat and live healthily, it will be easy to make it a way of life. Rather focus on the foods you should include as part of a healthy way of eating, like enough fresh fruit and veggies, lean meat, lentils and pulses, healthy oils and unrefined, high-fibre starches.
The following five guidelines and five practical applications will help you along the way. Healthy living is not just about what you eat, but also staying hydrated and drinking enough water, resting and sleeping enough and being active – all of these are good for body, mind and soul.
LiG Tydskrif |
Neville Lockhart Photography
LiG Tydskrif |
Neville Lockhart Photography
LiG Tydskrif |
Life Photography Berna Coetzee
5 Basic guidelines
1. Moderation and variation. Choose a variety of different foods and enjoy them in moderate portions so that you provide your body with a wide range of nutrients. Try to keep your plate as colourful as possible as an easy way to include a good variety. The most important food groups are proteins, fruit and vegetables, unrefined high-fibre carbohydrates (starches and sugars) and healthy fats. It is essential to eat from a range of different sources of each of these food groups. For instance, get your protein from chicken, fish, red meat and pulses throughout the week.
Part of moderate eating is that you can spoil yourself once in a while with a small treat, rather than feeling deprived, as this often leads to overindulging at a later stage. Choose a homemade treat or good-quality product and appreciate a small portion for what it is.
2. A balanced plate of food. Always remember to keep meals balanced. Fill half of your plate with fruit and vegetables; only one quarter with a portion of unrefined, high-fibre starch, and the last quarter with a portion of lean protein. Add a small portion of healthy oil or fat. For example, enjoy salad with olive oil or avocado slices, roasted butternut and cauliflower and a portion of pan-fried fish or chicken.
Portions should be moderate, yet filling enough. Young children should have smaller portions than adults. If you are very active, you may need slightly bigger portions to keep you satisfied and stabilise your blood sugar levels. The size of the palm of your hand is often used as a broad guide for a portion.
3. Know your body. Learn which foods make you feel food long after the meal and which foods leave you feeling uncomfortable. If foods like bread or pasta leaves you feeling bloated or you find that it slows down you metabolism, rather avoid these. Foods with lots of sugar, salt or artificial preservatives are known to aggravate symptoms like headaches, eczema, blocked sinuses or dry skin. Also learn to discern whether you are really hungry or actually thirsty, and not just bored or stressed.
Part of moderate eating is that you can spoil yourself once in a while with a small treat, rather than feeling deprived, as this often leads to overindulging at a later stage. Choose a homemade treat or good-quality product and appreciate a small portion for what it is.
