Healthy eating and
drinking is a vital part for looking after your health. Always eat a variety of
foods including vegetables, lean meats, whole grains, oily fish, fruit, reduced
fat dairy, rich vegetables and seed oils. Don’t forget to add nuts, seeds and
legume in food. To ensure healthy lifestyle, include plant based foods, fats
and oils and salt. Healthy snacks can also be taken to ensure healthier life.
Healthy snacks include sliced raw vegetables with hommus, a
piece of fresh fruit, a handful of dried fruit, a cup of canned fruit or a
handful of plain, unsalted nuts. Other
choices can be rice cakes and non-confectionery bars, such as plain nut bars, seed
bars and cereal bars that have reduced the risk of heart problems.
Eat plant based foods as main part
of your balanced diet
Make plant based food tips the main
part of each meal. Include vegetables, whole grains, fruit, nuts and seeds
every day. Include five serves of vegetables and two serves of fruit every day.
Choose wholegrain breads and breakfast cereals, and include pasta, noodles and
rice. Try to include legumes and pulses in at least two meals a week. Legumes
and pulses include canned beans, dried peas, dried beans like butter beans and
broad beans, chickpeas or lentils.
Include limited amount of fats in healthy balanced diet
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| Food Tips |
Fats are important part of a healthy
balanced diet and it must be included in food tips without any fail. Aware of
the type of fats to be included in diet either saturated or unsaturated fats
since unsaturated fats is healthier compared to saturated fats.
Trans fat effectively reduces the
risk of heart problems. It is wiser to use spreads and margarine's made from
canola, sunflower or olive oil and dairy blends that have earned the Heart
Foundation Tick instead of butter. You can use other food, such as avocado or
hommus, instead of spreads and margarine's two to three times a week.
Choose from a variety of vegetable
and seed oils when you are preparing food. Healthier choices include canola,
sunflower, soybean, olive, sesame and peanut oils. Use salad dressings and
mayonnaise made from canola, sunflower, soybean, olive, sesame and peanut oils.
Eat two to three serves of oily fish a week. A serving size of fish is 150 grams
or approximately the size of your whole hand. Use fish oil
capsules and omega-3 enriched food tips and drinks to supplement your intake of
omega-3 fats.
Prefer low amount of milk for reduction of fat in diet
It is better to use lean meats and
poultry in which meat is trimmed of all visible fat and chicken without skin.
Always try to reduce processed meats like sausages and deli meats such as
salami in your food tips. Prefer deli meats that are properly recognized by
Heart foundation tick. Limit the consumption of liver and kidneys. For the
reduction of saturated and Trans fat intake, consume low amount of fat milk, yogurt, custard and desserts. Include small amount of cheese in food items for
nearly four times a week. To ensure healthy balanced diet, take plain ice-cream
weekly thrice.
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