HESSEQUA NEWS - Between 9 and 19 October the department of Health focused on food.
While the week from 9 to 15 October placed obesity under the spotlight, the flip side of the coin being healthy foods and eating habits receives attention from 15 to 19 October.
Worldwide more and more advocates of a diet consisting of whole foods are making themselves heard. Whole foods are recognizable, unprocessed and unrefined foods. According to research modern man eats far too little of these and that leads to a myriad of diseases such as diabetes and auto-immune disorders. Although some proponents of a whole food diet exclude meat and other animal products, others believe in consuming moderate amounts of animal products which were farmed through wholesome and organic methods.
The theme of this year's nutrition and obesity weeks was Make eating whole foods a way of life. Whole foods are generally low in sugar, fat and salt and because only the inedible or unwanted parts of the food are removed through processing, these foods are naturally higher in vitamins, minerals and fibre.
Whole foods extend to drinks as well. Clean water should be the beverage of choice. Milk and unsweetened tea and coffee may be used as alternatives, but drinking adequate amounts of water should be a daily priority.
Tips to include more whole foods regularly, according to guidelines from the department of Health include the following:
- Enjoy a variety of food. Nearly 80% of what we eat should consist of a variety of plant-based food such as vegetables, fruit, legumes, nuts, seeds, and whole-grains.
- Eat more than five portions of vegetables and fruit combined per day from a variety of vegetables and fruit. Look for indigenous produce that is in season to minimise cost.
- Snack on fresh fruit or vegetables between meals.
- Include dry beans, peas, lentils and soya regularly in meals.
- When choosing packaged food, always read food labels to check what is in your food. Pay close attention to the total sugar, total saturated fat and total sodium/salt content.
- Plan and prepare healthy home meals rather than buying ready-to-eat food/meals/ snacks.
- When eating in a restaurant, rather choose 'grilled' instead of 'fried' and look for side dishes consisting of vegetables.
Children are more likely to enjoy eating vegetables when they have eaten a variety from as early as six months and when they see their parents enjoying vegetables.
An easy portion control guide is your hand: Meat and legumes should be the size of your palm; starch such as pap, rice or potato and fruit should be the size of your clenced fist; vegetables should be two handsful; margarine and oils should be the size of the tip of your thumb and hard cheese and peanut butter should not be more than the size of your thumb.
Read related articles here:
'We bring you the latest Hessequa news'
