| Diet Guidelines | ||||||||
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The main recommendations of healthier eating are:
DOs
- eat a variety of foods each day
- eat breakfast every day
- eat regular meals throughout the day to ensure you stabilise your blood sugar levels
- eat 3-4 fruits a day
- eat at least 5-7 different coloured vegetables a day
- eat 1-3 servings of dark-green, leafy vegetables each day (these servings should be part of the 5-7 servings of vegetables)
- ensure most of the servings of vegetables each day are raw, although steaming is okay as that keeps the nutrients in
- try to cook tomatoes in olive oil, which releases the antioxidant lycopene from the tomatoes - studies have found that cooked tomatoes (especially if they have been cooked in olive oil) have a higher antioxidant content than raw tomatoes, although raw tomatoes are still very good for you too
- eat lean cuts of meat 3-4 times a week - meat is a good source of quality protein
- eat eggs a few times a week - eggs are highly recommended as an excellent source of protein and the yolk is full of antioxidants
- eat oily fish (such as salmon, mackerel, sardines, tuna) three times a week - if you are pregnant, there are certain fish (and shellfish) that need to be avoided: shark, swordfish, sea bass, tile fish, tuna steaks (these are fish that may have high mercury levels, which can cause health problem for the unborn baby)
- eat plenty of wholegrain or wholewheat breads, cereals or non-wheat alternatives (for gluten intolerance), such as quinoa, tapioca, soy, semolina
- ensure you include plenty of legumes such as barley, lentils and chickpeas in your diet each day
- use olive oil , sunflower oil or canola oil (check to make sure the canola oil is not genetically modified - if it is not, it will usually say so on the label) when cooking or in salads - the best of these are cold pressed oils which retain all of their flavour, aroma, and nutritional value
- eat a handful of nuts and seeds each day - they contain essential fatty acids and various vitamins and minerals necesarry for good health
DONTs
- limit intake of sugar and sugary foods
- limit intake of fried foods
- limit alcohol intake - women are advised to have no more than 2 alcoholic drinks per day and men advised to have no more than 3 alcoholic drinks per day, with at least 2 alcohol free days per week
- limit intake of processed foods - most of the nutrients in these foods have been stripped away by processing, so you are eating empty calories which do nothing to enhance health
DIETARY GUIDELINES AROUND THE WORLD
- review the dietary guidelines for your country (most guidelines will be similar), listed below are some of the main western dietary guidelines:
- General Dietary Guidelines for many countries around the world (provided by the University of Glasgow, Scotland)
Last reviewed: 27 December 2009 || Last updated: 12 August 2009
Related Articles
references
- Glycemic Index - information about the Glycemic Index (accessed 8 January 2007)
- GI Diet blog site- provides the latest news and information about GI (accessed 6 January 2007)
NOTE: Mega doses of vitamins, minerals or other nutrients cannot cure illnesses and in fact can be very dangerous and produce toxic side effects and interfere with medicine you are taking. Always ensure you consult your doctor before taking any type of minerals supplement.
Disclaimer: This guide is not intended to be used for diagnostic or prescriptive purposes. For any treatment or diagnosis of illness, please see your doctor.
