2016 EDITION vol.3 issue 13 DIGITAL

Health
healthy diet helps to maintain or improve one’s overall health.
Therefore, developing a healthy eating habit must not mean starving
one’s self or staying unrealistically thin. The essential secret to
a healthy life style, is to eat mostly vegetables, fruits, whole grains and
legumes, while limiting consumption of processed foods.
It seems for every expert who tells you certain foods are good for you,
there will definitely be another saying exactly the opposite. A doctor’s
recommendation to be watchful of what we eat comes as distressful to many
people - especially the sweet tooth ones.
However, with a bit of research and largely accepted facts, we take a look at
some of the few ideas that will help you through this confusion and struggle
to healthy habits. These simple eating habits can help prolong or save your
life.
HABITS
By Mirembe Rosemary
Consume a variety of foods: It is advisable to consume
a variety of foods, because some foods might be nutrient deficient.
So having different varieties ensures you get all of the disease- fighting
potential and limit toxic exposure in particular foods.
The size matters: Be mindful of the portions consumed. For
sure, you can eat all the vegetables or fruits you want, but with high
fat and calorie foods, the size is vital because the bigger portion
guarantees grams of fat and triple calories.
Limit refined grains and added sugar: The refined
carbohydrates in white bread, most snacks, have little or no dietary
fibre and nutrients. Foods with added sugar such as soda and candy
are sources of empty calories that contribute to weight gain.
Eat more whole grains: At least half of the grains you
consume should be whole, such as wheat and oats; they contain nearly
all the nutrients and fibre of the grain. When shopping, look out for
products labelled 100% whole grain.
Eat more nuts and fish: Recent research suggests that
though high in calories, these foods tend not to promote weight gain;
and more of such foods are avocados and vegetable oils.
Reduce animal fat consumption: Red processed meat
boosts “bad” cholesterol, so instead opt for lean meat, skinless poultry
and low fat dairy products.
Chew the food longer: Chewing food longer helps you eat
less, and for that matter, avoids weight gain. The longer you chew your
food, the more time it will take you to finish a meal. Research has
shown that chewing your food longer helps you control your portion
sizes and decreases calorie consumption.
Limit alcohol intake: It is okay to drink but in moderation.
The older people should drink even less. Little alcohol has heart
benefits while high intakes can lead to a wide range of health problems,
As for pregnant women, they should totally shun all alcohol.
Take much water: Unlike alcohol, it is advisable you take much
water for body metabolism. Generally, doctors recommend at least 2
litres of water intake daily. You can know the level of your water intake
through your urine colour. The lighter the colour of your urine means
you have good water intake. Dark urine colour shows that you take less
water. So make sure your urine colour remains light.
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