AWCH Food for Thought

How are your New Year’s resolutions going? Can you even remember what they were now? The middle of winter, when it is cold and dark, has to be the worst time of year to make changes. Now the days are warmer, the evenings are longer and thoughts are turning to summer holidays. Surely this is an easier time to make positive changes to our lifestyles.

Many of us would like to lose a few pounds and have a healthier diet. Today we are constantly bombarded with information about food and nutrition, making it difficult to know what to believe and what to eat. Fad diets promise a lot and may provide a short term fix, but actually sticking to them is another matter. Many of these diets have undesirable side-effects in both the long and short term. Scientific studies continue to prove that the best diet is a balanced healthy eating plan, but do we actually know what this is? The number of obese people in the world is now greater than the population of the USA and rising. The prevalence of chronic conditions linked to a poor diet such as coronary heart disease, high blood pressure, type 2 diabetes and certain types of cancer continue to grow. The message of healthy eating is not being heard, or is it that we hear it but our fast moving, demanding lives do not make it an easy option?

Small changes can make big differences, and I believe that this is where the emphasis should be placed. Going on a “diet” involves big expectations which usually lead to big disappointments. By being realistic and making changes to diets we can actually stick to, we can achieve better health and maybe even lose those few pounds. Here are some easy ways to improve your diet:

Eat more fruit and vegetables – We should all be eating at least 5 portions of fruit and vegetables every day. This can be fresh, frozen, canned, dried or juiced. If everyone did this it is estimated that the global incidence of cancer could fall by 20% annually (that’s equivalent to the whole population of Hamburg). The reasons for this are largely unknown so it is best to choose a “rainbow” of different coloured fruits and vegetables. Interestingly, the benefits are not gained from taking vitamin pills.
Eat more whole grains – These foods are rich in fibre and other nutrients. Consuming a diet that is high in wholegrain foods reduces the risk of developing coronary heart disease. Due to their high fibre content they keep us feeling fuller for longer and therefore help with weight control.
Have milk and dairy products each day – These foods provide calcium, protein and vitamins A and D. Regular intake of these foods can help prevent osteoporosis. Dairy foods have a reputation for being high in fat but there is now an increasing range of low fat dairy products available. Reduced fat milk actually has more calcium than whole milk.
Eat the right type of fat – We should all be trying to cut down on our intake of saturated fats, which are well known to contribute to raised cholesterol levels and an increased risk of developing coronary heart disease. They are generally from animal sources. We all need some fat, but it should be from vegetable sources. Oily fish, such as salmon and mackerel, have a special fat called Omega 3 which helps to prevent heart disease.
Drink enough fluid – Individual requirements vary but a general guide is 8 glasses per day. This can include tea and coffee but not alcoholic drinks. Soft drinks should be limited as they are extremely high in sugar. One can of Coke contains 16 teaspoons of sugar!
Enjoy your food – This may sound obvious but it is extremely important. I truly believe in the saying a little of what you like is a good thing. Foods and drinks that are considered bad for you can be part of a healthy diet if taken in moderation!