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What is a
healthy eating plan?
Part II
by Cheryl Haining
Calcium
Calcium is the super nutrient that keeps bones and teeth strong. Now
research shows that low-fat dairy also helps people lose weight! The
best sources of calcium come from the cow.
1. Start your day with a protein rich breakfast. Add a bowl of whole
grain cereal topped with skim milk and fresh fruit for a breakfast
of champions.
2. Snack on low-fat yogurt or cheese between meals for an energizing
treat.
3. Calcium-fortified juices and cereals are excellent alternatives
to meet your three-a-day requirement.
Fibre
Fibre does wonderful things for the body, from lowering cholesterol
levels, keeping you regular, and perhaps preventing certain cancers.
Grandma called it roughage and we need plenty of it each day.
1. Read food labels to find whole grain breads and cereals that
provide three or more grams of fibre per serving. A bowl full of
bran or high-fibre cereal is a great start to meeting your daily
needs.
2. Eat whole fruits and veggies for a healthy dose of fibre. Aim for
five to nine servings a day. Juices don't contain as much fibre as
whole fruit.
3. Dried beans and lentils are loaded with fibre and protein, so add
them to soups, stews, salads, eggs, and salsas.
Soy
Soy is a super nutrient and excellent source of protein. It can
lower cholesterol, which can help prevent cardiovascular disease. 1.
Tofu takes on the flavour of foods that it is cooked with. Try a
stir-fry of colourful veggies and cubed tofu with a light Asian
sauce for a quick meal. You can also find cereals at the store
loaded with both soy and fibre. Serve with skim milk and you'll get
three super nutrients for breakfast.
2. Take a soy protein bar for a quick snack or lunch during the day.
Soy nuts are another great portable snack option.
Water
Most of us don't get enough of this precious stuff. As a result, we
may look peaked and feel fatigued. Our bodies are composed of more
fluid than anything else, so water is a vital nutrient for our
well-being.
1. Fill up a 2 litre water bottle each morning and keep it with you
for quick and refreshing drinks throughout the day.
2. Don't rely on thirst; this sensation diminishes with age. Drink
often and choose from nutritious liquids, including 100% fruit and
vegetable juices, skim or low fat milk, broths, water, and herbal
teas.
Never skip meals. It is important for your metabolism t eat 3 meals
a day plus 2 snacks.
By following a healthy eating plan you will maintain your body in
optimal fitness. You will decrease your risk of developing life
style diseases. Your body will reward you by being in peak
condition. |
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