Hola MaHigh-School - January 2019

Your health
‘I need to eat healthy’ is a popular expression that falls into most
people’s New Year’s resolutions and long term goals. But how do we
eat healthy?
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It is commonly known that vegetables and fruits are essential. Fruits
such as oranges and lemon (citrus fruits) are good sources of vitamin
C. However, since they are water soluble vitamins, they are not
stored in the body and need to be replaced every day. Conversely,
vitamin C can cause diarrhoea if taken in excess.
Vegetables, on the other hand, need to be prepared well to maximize
their benefits. As a general rule, it is best to keep cooking time,
temperature and the amount of liquid to a minimum. That is why
steaming is one of the best ways to cook most vegetables. Studies
show that during deep-fat frying, fat penetrates the food and vegetables
dehydrate.
Fibre is also important in a healthy diet as it can help with digestion,
glucose levels, and healthy cholesterol levels. Fibre can be found in
fruits and vegetables as well as in nuts, beans, and whole grains. To
increase intake of whole grains, look for breads that have “whole
wheat” as their top ingredient. It is also important to avoid processed
snacks and baked goods that contain mainly white flours and sugars.
Lastly, it is important to control your portion sizes to avoid over-eating.
Because even if you eat healthy, you can still overeat. Avoid
going back for seconds!
More fish
no to over-eat
Smaller portions
No seconds