It happens. The
busier you are, the harder it is to find time to take care of yourself, but it is vital to have a healthy
lifestyle.
There are some
tips to be in good shape.
1. Eat regular meals and be on a balanced diet
Avoid
skipping meals and space your breakfast, lunch and evening meal out over the
day. This will help control your appetite and blood
glucose levels. Working a long shift? Don’t be starving – have a quick snack.
2. Include some carbohydrates
The amount
of carbohydrate you eat is important. Try to include those that are more slowly absorbed. Good choices include fruit and vegetables, pulses, starchy
foods and some dairy foods.
3. Cut down on fat
Eat less fat, especially saturated fat. Unsaturated fats from
sources like olive oil, sunflower oil, nuts are better for your heart. It is better to eat grill, steam or bake food instead
of frying.
4. Try to eat five a day
Fruit and
vegetables will give your body the vitamins,
minerals and fibre it needs, and we should all aim to eat five or more portions
a day in order to fill yourself up with nourishing
meals.
5. Eat more pulses
Beans, peas
and lentils are lower in fat, high in fibre,
cheap to buy and packed with nutrients. They may
help to control blood fats such as cholesterol.
6. Eat more fish
All types of
fish are healthy provided they’re not coated in batter or fried, but oily fish
such as salmon and trout are particularly good. They are rich in omega-3 which
helps protect against heart disease.
7. Cut down on salt
Aim to eat
6g of salt or less a day. Too much salt can raise your blood
pressure, which can increase your risk of Type 2 diabetes, stroke or heart attack.
Around 75 per cent of our salt intake comes from processed
foods – so try to cut back on prepared
foods, and try flavouring your food with herbs and
spices instead of salt.
Bear in mind, how you look depend only on you, so
don’t be lazy bones – work out and have healthy eating habits.