by Lindizgani Eunice
As we are spending more time at home its easy for us to just grab a snack or that drink. Regardless of whether you are spending more time at home our bodies are still temples of the Holy spirit, God still dwells in us and would love us to look after his most prized possession.
We shall not live by bread alone but by every word. Prayer reading the word are the most important things, but what we eat also plays an important role in our health and well being. Paul said beloved I pray you proper and be in health even as your soul prospers
Here are my simple tricks on following a healthy lifestyle on a budget:
High fats, high sugars are not needed in the diet or beneficial. If you decide to eat them, have small amounts less frequently.
Fruits and vegetables
Include these in your day and your meals, they provide vitamins, minerals and fibre.
*tinned and frozen fruit and vegetables also count to your 5 a day and they are great as they last long too.
Another way is buying fruit and vegetables from the reduced isles then chopping them up and freezing them.
*Portions: Aim for 2 handfuls or ½ your plate to be fill with vegetables, And handful of fruit as a snack / dessert
I know it is currently trendy to cut out or limit your carb intake. However, carbs are very important for providing energy, fibre and some minerals. It is important to base your meals with these
*Aim for a handful of starchy carbs as a portion 3 times a day or ¼ of your plate
Choose whole grain options were possible as these provide fibre and keep you fuller for longer.
Examples of carbs include (potatoes, rice, pasta, bread, cous cous, maize, plantain, oats , )
Beans, pulses, fish, eggs, meat and meat free alternatives
Try to include two portions of fish each week, one of which should be an oily fish (darker skinned), for example: mackerel, trout, sardines or kippers (if you are following a pant based diet walnuts , linseed , chia seed , soya beans are great omega 3 sources)
Tips: – avoid frying if you can
Remove excess fat or get lean options
Remove skin from chicken
*Portion is a palm size or ¼ of your plate at a meal.
Dairy and alternatives
Great sources for calcium. Aim for 3 portions a day
A portion is: –
a small pot of yoghurt
1/3 pint of milk
a small matchbox size piece of cheese.
Fats and oils
Choose low fat options of polyunsaturated or monounsaturated spreads and cooking oils such as olive oil, rapeseed oil, sunflower or vegetable oils
As a rule, put a thumb size amount of bread
Tablespoon of oil in cooking
Avoid oils with high saturated fat more than 5g/100g as these increase your risk for heart disease (pastries, coconut oil, palm oil, butter, ghee, cakes, ice creams)
Small amounts can be added to sweeten foods. However added sugars are not essential to health. “Free sugars” which are found in table sugar, glucose, honey, syrups and unsweetened fruit juices.
As a guide on food labels
High sugar = 22.5g per 100g,
low-sugar food =less than 5g per 100g.
high-sugar drink = more than 11.25g per 100ml,
low-sugar drink contains less than 2.5g.
*You only need 30g or 7tsp of sugar a day*
Choose some nutritious and healthy snacks
Carrots, cucumber, celery and hummus
Handful of nuts
Pot of Greek yoghurt
Handful dried fruit
Small bag of rice cakes
1 slice wholegrain toast with thinly spread nut butter
1 boiled egg
Apple with nut butter
It is important to ensure your daily intake is adequate for your personal nutritional needs and also manageable.
Also aim for 30 minutes of exercise at least 5 times a week that makes your heart race a little.
Thank you for reading my short guide to healthy eating
Lindizgani Eunice is a Registered Dietitian (Bsc Hons Dietetics, HCPC). She is a Wife, Mother and serves in the power generation youth group and Worship team at Authentic City Church.