Healthy
Diet Advice
A balanced intake of food from all
the groups in the food pyramid ensures the right
balance of nutrients in our bodies to sustain
ongoing health. A healthy diet consists of a variety
of food everyday in combination with adequate
intake of fluids. Being overweight or underweight
can result in serious health problems. To reach
and sustain the correct weight we should follow
a healthy diet.
Healthy diet: Daily food and beverage
intake guidelines
Eat two to three meals a day. Don’t skip
meals; especially not breakfast. If you skip a
meal, your body will store whatever you eat next
to prevent possible starvation. This will thus
lead to fat deposit build-up and subsequent obesity.
Skipping meals can also seriously hamper your
body functions and growth. There is nothing wrong
with two or three health snacks between meals.
Minimize your sugar intake as the sugar depletes
your body’s energy levels and increases
weight. A too high level of sugar intake can lead
to diabetes. Rather eat a health snack when you
crave for sugar. You can still eat small portions
of cakes and desserts with your meals.
Stay away from fast food since the level of fat
in junk food is high and can lead to heart disease.
Chips, deep fried food, and margarine should be
avoided. There are also good fats that can be
found in olives, vegetable oil, and nuts. The
human body cannot easily break up animal fats
that can be found in beacon and processed meat.
These types of fat increase levels of cholesterol,
which can cause serious health problems.
A healthy diet alone is not enough. Exercise
or physical activity is also needed to sustain
proper functioning of the body. Excessive exercise
is not good since it places enormous strains on
the body. One hour’s physical activity a
day should be adequate. You don’t need to
do all the exercises at once. Take a brisk walk
to the shop instead of driving; stand instead
of sitting; climb the stairs instead of taking
the lift, do some gardening and house cleaning
etc.
Don’t eat more than necessary. Excess food
gets stored in the body and result in discomfort
and lower levels of energy. Read the nutrition
labels on packaged food before you buy. Eat balanced
meals. Use the Food Pyramid guide for a healthy
diet.
Calories intake
If your daily calorie intake is
below the recommended 1,000 – 1,300 calories,
you should consider a supplement that contains
the needed minerals and vitamins. Fruit and vegetables
are essential in a healthy diet. You should take
3 to 5 servings from the vegetable and 3 to 4
servings from the fruit group daily.
Protein intake
Protein is needed for building the body’s
muscles, repairing damaged tissue, and ensuring
healthy bones, skin and teeth. Your protein intake
depends on your age and level of physical activity.
The recommended daily protein intake is as follows:
- Female older than 24 - 50 g
- Male older than 24 – 63 g
Eat 3 servings a day from the meat, egg, poultry,
beans, fish, and nuts group a day. Fish helps
to reduce cholesterol levels. Although eggs are
good sources of protein, consumption of too many
eggs can increase the cholesterol level.
Fiber intake
Fiber is needed for effective functioning of
the bowel system, prevention of certain cancers,
and weight control. If the bowel doesn’t
function the way it is supposed to, it can lead
to fatigue, headaches, toxic waste build-up and
weight gain. Your intake of the fiber group, which
includes whole wheat products, beans, carrots,
bananas, pears, apples etc., should be between
20-30 g a day. Green tea and Rooibos tea can be
used as supplements to ensure proper bowel functioning.
Carbohydrates intake
The wholegrain group, which includes bread, pasta,
and rice is needed to sustain energy levels, temperature,
and for proper fluid balance in the body. At least
6 to 12 servings can be eaten a day.
Fat intake
Minimize saturated fat intake, including margarine
and meat. Not only does this type of fat increase
the risk of heart disease, high blood pressure
and cholesterol, it also leads to weight gain.
Your fat intake from the so-called good fats should
come from olives, fish and vegetable oil.
Healthy diet fluids
You should drink a minimum of eight glasses of
water or beverages that contain water a day. If
you are active, you should drink ten or more glasses
to prevent dehydration. Try to drink water instead
of juices, sodas, coffee and tea where you can.
Herbalife has an extensive range of supplements
and shakes that can be used to compliment your
healthy diet.
If you want more information regarding how you
can improve your lifestyle by implementing Herbalife
Shapeworks products which focus on balanced health,
email us: info@shapelife.co.za |
