Food-Zine-January-2022-Issue

ADAPT HEALTHY EATING HABITS WITH 1. Base your meals on higher fibre starchy carbohydrates Choose higher fibre or wholegrain varieties, such as whole-wheat pasta, brown rice or potatoes with their skins on. They contain more fibre than white or refined starchy carbohydrates and can help you feel full for longer. 2. Eat lots of fruits and vegetables It’s recommended that at least five portions of a variety of fruits and vegetables are consumed daily. They can be fresh, frozen, canned, dried or juiced fruits and vegetables. Although it may seem a bit hard to have so many fruits and vegetables daily as people’s lives are busy, it’s not at all hard. 3. Cut down on saturated fat and sugar Saturated fats While some fats are necessary for your daily diet, to keep your bones and joints healthy. There are two main types of fats – saturated and unsaturated. Excessive saturated fat consumption can lead to an increased level of bad cholesterol in the blood, which may pose a serious threat to your heart’s wellness. It’s advised to cut down consumption of saturated fat. Sugar Sugar adds sweetness but it isn’t a sweet thing for health. Regular and unchecked consumption of food items and drinks laced with high sugar can increase the risk of obesity and also cause tooth decay. Sweet food items and drinks are often high in energy (measured in kilojoules or calories), and if there is too much consumption of such sweet food items and drinks, there is a risk of gaining weight. 4. Eat Less Salt Too much sodium-laced iodised salt consumption, especially raw salt on food items and chaat, can increase the risk of shooting up blood pressure. People with high blood pressure are more likely to develop cardiac complications and are vulnerable to strokes. This is why eating too much salt in food threatens health. You can switch to rock salt or pink salt, which is potassium-based, instead of the normal sodium-based salt to not miss out on salt while reducing the risk of high blood pressure. 5. Do not skip breakfast Many skip their breakfasts because they think that such an act will help them lose weight. However, a healthy breakfast, high in fibre and low in fat, sugar and salt can form a part of a balanced diet. Such a balanced diet can help you get the nutrients you need for good health. STAY HOME & STAY HEALTHY! 8 https://www.nhs.uk/live-well/eat-well/eight-tips-for-healthy-eating/ Some good habits to kick start your New Year