Initiating a healthy lifestyle -including adopting healthy eating patterns- plays an important role to reduce the risk of lifestyle diseases such as heart disease, diabetes, obesity and cancer.
Initiating a healthy lifestyle -including adopting healthy eating patterns- plays an important role to reduce the risk of lifestyle diseases such as heart disease, diabetes, obesity and cancer.
To attain a healthy lifestyle one needs to address eating habits, activity levels and lifestyle habits such as smoking. It is important that you maintain your ideal body weight. If you are overweight, it is advisable to follow a healthy slimming diet under the supervision of a dietitian.
Regular exercise plays an essential role in a healthy lifestyle.If you haven’t exercised in a while, consult your doctor regarding an appropriate exercise programme. If you smoke, it is advisableto stop.
The South African Food Based Dietary Guidelines for adults is a set of dietary guidelines developed specifically for South Africans.
The guidelines are positive messages that are easy to understand. It is important to remember that with all of these guidelines one should use healthy cooking methods including boiling, steaming, baking or
grilling the food in the oven and braaing it over hot coals.
Limit the addition of any form of fat (such as margarine, oil, butter, lard, mayonnaise, cream and cheese) during food preparation. Here are some pointers selected from The South African Food
Based Dietary Guidelines:
Enjoy a variety of food
Variety means eating different foods within a meal, on different days and preparing food in different ways. This ensures that our diet contains sufficient nutrients and that it is more enjoyable. The more colourful a plate of food, the better the variety and the better it is for you.
Be active
Regular exercise has many benefits including weight control, reducing the risk for heart disease and osteoporosis, relaxation and better sleeping patterns. Aim to do at least one 30-45 minutes physical activity session every day, or three short 10-minute sessions over thecourse of the day. Make use of every opportunity to move!
Drink lots of clean, safe water.
Every person should drink at least six to eight glasses (or more according to thirst or when physically active) of clean, safe water every day. This also includes rooibos and other herbal teas. Make starchy foods the basis of most meals. Starchy foods include maize meal, cereals, samp, bread, rice, pasta,
potatoes and sweet potato. These foods are rich sources of carbohydrates, our main source of energy, and should be consumed with every meal. It is important to choose unrefined starchy foods which are high in fibre since it lowers the risk of developing diseases such as obesity, cancer and heart disease. Unrefined starches includewholewheat bread, brown rice, wholewheat pasta, high fibre cereals, oats and maize meal.
Eat plenty of vegetables and fruit every day
Fruit and vegetables are high in vitamins, minerals, fibre and water and one should aim to eat five portions or more per day. Try to eat different vegetables and fruit including at least one good source of Vitamin C (tomato, the cabbage family, citrus fruit and guavas) and one dark green or dark yellow vegetable.
Eat dry beans, split peas, lentils and soy regularly
Legumes (or plant proteins) should be eaten two to three times per week. They are affordable, high in protein and fibre and low in fat and can easily be included in soups and stews.
Chicken, fish, meat, milk or eggs
Small portions of these foods can be eaten, but need not be eaten daily. Animal-based foods are higher in fat (saturated fat) and we tend to eat more of these than we need to. Try to include more plant
protein sources and fatty fish such as snoek, sardines, pilchards,
mackerel, and salmon and less red meat.
Eat fats sparingly
Fat intake should be limited, especially saturated- and trans fats. Animal fats, full cream dairy products, chocolate, coconut, hard margarine, full cream products, baked goods such as pies and shop-bought
biscuits and palm oil (found in coffee creamer and artificial cream) are all examples of fats that should be limited. Include more monounsaturated fats in limited amounts in your diet. Use canola oil or cold pressed olive oil instead of sunflower oil, spread avocado or peanut butter instead of margarine on bread.
Use salt sparingly
Use small amounts of salt in food preparation and avoid the use of extra salt at the table. Rather use herbs, salt-free spices and flavorings to give your food flavour. Also avoid processed foods with a high salt content.
Use food and drinks containing sugar sparingly, not between meals.
Sugar can be consumed in moderation as part of a healthy diet, however avoid consuming sweet food and drinks between meals as this can cause tooth decay.
If you drink alcohol, drink sensibly
Alcohol is high in energy and contains no other nutrients. One does not need to drink alcohol, but if so, use it in moderate amounts (one drink for women and two drinks for men per day). A standard drink is classified as 1 can of beer, 1 tot of spirits, 125ml of wine and 60ml sherry.
