Summer’s here and what better time to start thinking about your diet so you can look fabulous in all those summer clothes. As the warm weather approaches, here are some practical tips and advice on how to go about eating the right foods for optimal health.
The food we eat can have a major impact on our wellbeing. For example, having at least five portions a day of a variety of fruits and vegetables is one factor that could significantly reduce the risk of many chronic diseases, including, obesity, cardiovascular disease and some cancers. In fact, it has been estimated that diet is likely to contribute to the development of one-third of all cancers, and that eating more fruits and vegetables is the second most important cancer prevention strategy, after stopping smoking.
Here are a few simple guidelines to make sure your diet is healthy:
• Include a minimum of five portions a day of different coloured fruits and vegetables as snacks, desserts and with main meals.
• Have lots of lovely salads with your meals over the summer.
• Include some wholegrain foods, such as wholegrain cereals, bread, rice and pasta, in your daily diet.
• Go for a Mediterranean-style diet, with lots of vegetables and fruits along with fish and small amounts of lean meat.
• Having fish at least once or twice a week (ideally the oily varieties) will provide you with those important omega-3 fatty acids as well as a great package of important nutrients.
• Choose the reduced-fat versions of dairy products such as milk, yogurt and cheese.
• Watch out for trans-fats, which can raise your cholesterol levels, found in processed foods such as hard margarine, pastry, cakes and biscuits.
• Skip adding salt to foods during preparation, cooking and at the table. Use alternative seasonings instead such as herbs, spices, lemon juice and ground black pepper.
• Keep your alcohol intake within sensible limits – and if you do drink extend you drinks with low calorie mixers and alternate between alcoholic and non-alcoholic drinks.
• Stay hydrated in the hot weather with at least 6-8 glasses of fluid each day. Water is the best option.
• If watching your weight, keep to sensible portion sizes and steer clear of high fat, high-calorie foods such as chips, cakes, biscuits, fizzy drinks and lollies.
• It’s also a good idea to be active every day, whether it’s walking, swimming, gardening, cycling or more vigorous sporty pursuits.
Christmas celebrations needn’t result in piling on the pounds – go for a healthy dinner by serving the turkey without the skin along with lean ham and lots of tasty, colourful vegetables. And as it’s summertime, what better way to spend the day than to go for a walk along the beach or in the bush, and packing up a healthy picnic with salads, fruits, fresh wholegrain bread and lean meat. It’s also just the weather for a barbeque. Choose lean cuts of meat, fish or poultry and serve with vegetable kebabs, baked potatoes and salads.
Most of all enjoy your time with family and friends. Chill out, relax, stay happy and keep healthy.
Amanda Johnson, Registered Dietitian