TIPS FOR A HEALTHIER DIET:
- Eat fats sparingly. It’s not necessary to fry everything. If you must use oil, opt for canola or olive oil, which are plant based.
- Limit the amount of sugar you use in tea and coffee and the number of fizzy drinks you consume. Sugar is a highly refined cryohydrate.
- Eat foods containing Vitamins A and C, such as citrus fruit, green vegetables and fish, because they are anti-oxidants that help eliminate cancer-causing cells from the body.
- Limit your intake of red meat and pap. Instead, eat chicken, white meat (such as lean pork) and fibrous foods such as dry or spilt beans, lentils and soya. Make starch the basis of your meals, rather than having meat as the biggest portion.
FEEL FULL ON FEWER CALORIES
Believe it or not, it’s possible to choose foods that allow you to eat larger portions with fewer calories, which will help you to lose weight and control your appetite. The key is to choose foods on lower energy density.
All foods have a certain number of calories with a given volume. Some however, are energy-dense – desserts and chocolates are good examples. A small volume of these foods have a large number of calories.
Fruit and vegetables, however, have low energy density, which means you can have a big portion size, feel satisfied and not pick up weight.
Two factors play an important role in what makes food less calorie-packed and more filling: many fruits and vegetables are high in water, which provides volume but not calories, while high-fibre foods (such as vegetables, fruits, and whole grains) not only provide volume, but also take longer to digest – so you feel full for longer.
So to lose weight, your best food choices are:
Vegetables: Most veggies are lower in calories but are high in volume.
Fruits: Practically all types of fruits fit into a healthy diet. However, fresh, frozen and canned fruit with no added sugar are better options than fruit juices and dried fruit.
Carbohydrates: Most foods in this group are either grains or made from grains, such as cereal, rice, bread and pasta. Whole grains are best, since they are higher in fibre and other important nutrients.
Protein\Diary: This includes foods from both plant and animal sources. The best choices are those high in protein, but low in fat and calories, such as beans, peas and lentils (which are also good sources of fibre), fibre, skinned white-meat poultry, fat free dairy products and eggs white.