With the New Year quickly approaching, many of us will be making resolutions to eat more healthily in 2017. But apart from getting our “five a day”, what else constitutes a healthy diet? Do we really need to be drinking grass coloured concoctions of “super foods” that we can’t even pronounce to boost our health and well-being?
Our Ealing chiropractor recommends following these 7 golden rules of healthy eating:
Base your meals on starchy carbohydrates
Eat lots of fruit and veg
Eat more fish – including a portion of oily fish
Cut down on saturated fat and sugar
Eat less salt – no more than 6g a day for adults
Drink plenty of water
Don’t skip breakfast
There’s nothing spectacular about this advice – it just works! The media may be packed full of fashionable food trends, but there is no disputing the timeless fact that a well balanced, sensible diet (and regular exercise, of course!) is one of the most effective ways to supercharge our health. Eating a wide range of foods will ensure that you get a balanced diet and that your body receives all the nutrients it needs.
Starchy carbohydrates, such as potatoes, bread, rice and pasta, should make up just over one third of the food you eat. But opt for wholegrain varieties as they contain more fibre, and will help you to feel full for longer.
And when it comes to weight loss, the science is even more straightforward. If you consume more calories than you burn off, you’ll gain weight. Eat the right amount of calories for how active you are, so that you balance the energy you consume with the energy you use.
Don’t be deceived by some foods that are advertised as “healthy” options. Many packaged foods and drinks that appear healthy contain surprisingly high amounts of free sugars. These are sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices. Always read the food labels to check how much sugar is included within them. More than 22.5g of total sugars per 100g means that the food is high in sugar, while 5g of total sugars or less per 100g means that the sugar content is considered low.
Remember, sometimes the simplest changes make the most significant impact.