| Today, quick weight loss and healthy eating | | | | up only about 30 per cent of our daily calories and |
| messages can be seen everywhere and are aimed at | | | | only 10 per cent should come from saturated fats. |
| everyone. Most people can make improvements in | | | | 3. Eat more fiber and make sure that about 50 per |
| their health with a few simple changes to their diet. | | | | cent of your calories come from complex |
| What is a healthy diet? | | | | carbohydrates, which are found in starchy foods like |
| Research has shown that certain diets can increase | | | | whole wheat pasta and bread, rice, pulses, and |
| your risk of getting heart disease, having a stroke, or | | | | cereals. You will probably find that, as you increase |
| developing certain cancers. If you have an illness, | | | | the amount of starchy foods you eat, you will eat |
| what you eat can also affect whether you get | | | | less of the fatty ones. |
| better or how bad the symptoms are. | | | | 4. Eat less sugar. It gives you energy but no other |
| For many people, one of the biggest benefits of a | | | | nutrients. One of the best ways to lose weight is to |
| healthy diet is weight loss. Obesity is one of the | | | | reduce the amount of sugary and high carbohydrate |
| biggest health problems in the industrialized world as it | | | | foods you eat. |
| increases your risk of getting heart disease, diabetes, | | | | 5. Cut down on how much salt you eat because a |
| certain cancers, and arthritis. | | | | high salt diet can lead to high blood pressure. Don't |
| A healthy diet should include the right proportion and | | | | add it to food during cooking or at the table and |
| type of carbohydrate, protein, fat, vitamins and | | | | avoid manufactured foods high in salt such as crisps |
| minerals to give the body energy and all the nutrients | | | | and other snacks. |
| it needs for growth and repair. A healthy diet, | | | | 6. Get your protein from fish, poultry, pulses, cereal, |
| whether for quick weight loss or simply protecting | | | | and low-fat dairy products rather than red meat. Only |
| your health, should comprise a few simple rules: | | | | 15 to 20 per cent of your daily calories need come |
| 1. Eat at least five portions of fruit and vegetables a | | | | from protein. |
| day (except potatoes because they are high in | | | | 7. Avoid processed and 'junk' foods, as these are |
| carbohydrates). This isn't as hard as it sounds. For | | | | more likely to contain additives like preservatives, |
| example, if you have a glass of fruit juice with your | | | | colorings, and flavorings, which may increase your risk |
| breakfast, a side salad and a piece of fruit with your | | | | of cancer. Be aware that 'natural' additives are not |
| lunch, and two vegetables with your evening meal, | | | | necessarily healthier. |
| you've done it. | | | | So easy weight loss is possible if you simply watch |
| 2. Eat less saturated fat. Our fat intake should make | | | | what you eat, and make some healthy diet choices. |