7 Steps To Achieve A Healthy Looking Plate.

Just last week the government watch dog on health sounded the alarm,  by 2020 a third of us would be obese. It would appear that Obesity is the singular threat to human existence. 

To avoid being a part of that statistics something has to give. You have to decide to eat right.

Eating right doesn't have to be difficult. It does involved some preparation to get you started. 

The National Health Service recommendation is for us to  eat at least five portions of fruits and vegetables daily, simply because fruits and vegetables are a good source of vitamins, minerals, and fibre and low in calories.
Despite the obvious benefits from eating 5 a day, most of us still aren’t doing it.

Here are 7 steps to help you achieve a healthy looking plate at each meal.

1. Plan your meals: Planning your meals will help you map out what goes onto your plate. Get a weekly meal planner to ensure you know your  what to eat and when. If you don’t know what to include day to day, get a  good cook book as a guide.  Choose your favourite meals and make sure that, whatever you choose have at least 3 vegetables with each meal. 

2. Your Shopping List:  This should include at least 3 of your five a day, which can be fresh, frozen, dried or tinned. Once you have your meal planner you will be able to see clearly what fruits or vegetables you need.

3. Select Healthy Starchy Options: it is recommended that starchy food should make up just over a third of the food we eat, these are good source of energy.  Choose whole grains whenever you can. Limit refined grains, like white rice and white bread, because the body rapidly turns them into blood sugar.  

4. Include Dairy Products: it is recommended that we should have diary at every meal. They are a good source of protein and vitamins. They are also an important source of calcium which helps to keep our bones strong. Try the low fat, low sugar option. 

5. Aim for The Healthiest Sources of Protein, such as fish, poultry, beans, and nuts; The advice by the health services is to cut back on red meat; avoid bacon, cold cuts, and other processed meats. At best these should be eaten in moderation. 

6. Healthy Oils: You should aim for healthy oils like olive, sunflower vegetables, rapeseed and canola oil. these are  unsaturated fats and are rated as better alternatives. They are all high in energy and should be eaten sparingly.

7. Drink More Fluid; drinking more water will keep you hydrated and fuller for longer. Drinking a glass of water before every meal will ensure you eat less. Avoid sugary drinks, and limit the consumption of tea and coffee. The Government recommends 6-8 glasses. 

Sticking to these steps will see you well on your way to having a healthy plate. 

• Get a plan together, 

• use that plan as your shopping aid

• select healthy starchy options

• Include healthy dairy products

• Aim for healthy source of protein

• Include healthy oils

• Avoid unhealthy drinks. 

Anyone with special dietary or healthy issues should check with their dietitian or consult their doctor regarding the best eating plan for them.

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Sources: National Health Service, Harvard Health Publication, the good food guide.

Should we? Should We Not?

Should daily supplements be taken? This is the big question that needs answering.

We’ve been advised to get our 5 or 7 a day from our food.

However, given our busy lives who can honestly say they eat a rainbow colour of fruits and vegetables. It is true we can get our vitamins and minerals by eating healthy balanced diet. It is also true that supplements are needed when we do lack some of our nutrients.

Why are vitamins and Minerals important?

They are important simply because they are essential nutrients that our body needs to function.

Supplements are recommended for various reasons:

For instance, Folic acid in pregnancy: women are advised to begin taking Vitamin B12 3 months before they get pregnant and up to 12 weeks of pregnancy, this is because folic acid can help to prevent neutral tube defects such as spina bifida.

Iron: plays several important roles in our body, it helps to makes red blood cells

Calcium helps build strong bones and teeth

Vitamin C has a multitude functions

It is also recommended that all pregnant and breastfeeding women, children aged 6 months to 5 years and those who are 65 and over, anyone not exposed to the sun take vitamin D supplements.

Supplements for Children:

I have had this discussion with my friends a few times, those who believe children should take supplements and those who think they shouldn’t.

The health department’s recommendation is that children aged 6 months to 5 years should take a supplement containing Vitamins A, C, and D. this is because growing children tend not to get enough from their diet. If you have kids like mine, who have a certain liking for some food groups, fruits and vegetables, and a deep dislike for others, then you will understand their need for supplement.

It is true that a balance diet will definitely provide you with all the supplement you need. But my conclusion is, unless you go purely organic, and have at least a daily combination of 7 to 10 potions of fruits and vegetables, are in the best health possible, supplement may be taken.

I am on a several supplements, A, C, D and folic acid as a result of my rheumatoid arthritis, and I attribute my daily strength to taking supplements as well as having a diet rich in fruits, vegetables, fish and other healthy foods.

According to Harvard publication: a recent randomized trial in men suggested multivitamins have possible benefits for cancer prevention. Results from other trials regarding other supplements will be available within the next five years. According to Dr Manson.

Should we? Should we Not?

Supplements can be dangerous when taken in larger than recommended quantities. always check with your doctor before opening a bottle of pills. If you are lacking in a particular nutrient, consult our doctor for advise on whether you can take a particular supplement and always stick to the recommended daily allowance.

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Sources: Harvard Health publications, BMA publications, NHS health wise.