February is Healthy Lifestyle Awareness Month, and there is no time like the present to change your lifestyle habits for the better.
I, for one, have resolved to make my health a priority this year, and I’m sure many of you would love to do the same. It’s hard to take care of yourself when you’re a working parent, but there are some simple changes that you can make right now to your lifestyle to become healthier.
HEALTHY EATING
Up to 80% of heart disease and stroke can be prevented by simply living a healthy lifestyle and that includes healthy eating. Eating well and making good nutritional choices is one of the best weapons you have in the fight against heart disease, as well as many other chronic conditions such as diabetes, obesity and some cancers. Even small improvements can make a big difference.
Simple steps to healthy eating
Eat more healthy foods such as:
Fruit and vegetables: enjoy a variety, either fresh or frozen and aim for at least 5 a day.
Beans and lentils for high quality carbohydrates, protein and fibre.
Low fat or fat free dairy foods such as milk or yoghurt for calcium, protein, minerals and vitamins.
High fibre wholegrain starchy foods such as whole-wheat bread, brown rice, oats, whole-wheat pasta and barley, instead of refined cereals.
Lean and fresh protein like fish, eggs, skinless chicken, lean mince and ostrich meat instead of processed and fatty meats like polony, viennas, salami, sausages and sandwich ham.
Choose healthy fats found in canola, olive or sunflower oil, soft tub margarines, peanut butter, nuts and seeds, avocado and fish.
Choose foods high in omega 3 fats which are good for your heart and can help to improve cholesterol levels, especially naturally oily fish such as sardines, pilchards, mackerel and salmon, which should be eaten at least twice a week.
Clean water and unsweetened tea or coffee
Enjoy your food but eat less
It’s good to enjoy food and share meals together but eating too much can lead to weight gain, increasing your risk for diabetes and heart disease.
Reduce your portion sizes
Eat less foods with added sugar, salt and bad fats and look out for the Heart Mark on foods to help you choose healthier options.
By Sarah Mackintosh.