Maintain a Healthy Diet
Life is all about balance, and diet is the same the more active you are the more fuel you need. If you are doing less, choose smaller portion sizes and bulk up with lots of vegetables, salad and fruits.
2. High Fibre
Include one carbohydrate food such as bread or potatoes with each meal and when you can also opt for the high fibre choice
3. Five a day
Keep it varied with as many different coloured vegetables and fronts as you can and aim for that magic five-a-day they are packed full of nutrients to help you continue feeling healthy.
Protein foods help to make new cells and keep your muscles healthy. Great sources include lean meat, poultry and fish. Salmon, sardines, trout, fresh tuna and kippers are packed with heart-healthy omega 3 fats.
5. Low-fat dairy foods
Keep bones healthy by having three servings of low-fat dairy foods each day. Fortified dairy foods with added calcium and vitamin D are even better.
6. Heart-healthy fats
Trans and saturated fats are bad, so look for polyunsaturated and monounsaturated as they both help reduce cholesterol and are healthy for our hearts.
Remember all types of fats and oils contain the same amount of fat and calories. They can lead to weight gain if used to excess!
7. Reduce salt
Use less salt. Too much salt in the diet can contribute to high blood pressure, which in turn can lead to stroke or heart disease.
8. Limit those “empty calories”
Limit amount of foods high in ‘empty calories’ like biscuits, cakes, savoury snacks (crisps, peanuts), sweets, confectionary. That’s not to say you cant enjoy a good custard cream with your cuppa!
9. Stay hydrated
Stay hydrated. Among other things, dehydration causes tiredness, dizziness and constipation. Get plenty of fluids (water, fruit cordials, juice, milk) on board each day. As a general guide, about 8 glasses a day should be adequate.
10. Limit alcohol
Alcohol should be enjoyed in moderation. The recommendations are no more than 11 standard drinks a week for women or 17 standard drinks a week for men with a number of alcohol-free days in the week.