HEALTHY DIET

LESSON #4: HEALTHY DIET

Most people especially women we mistake a healthy diet to starvation and fasting inorder to shade off weight very quickly. Some men eat a lot of red meat with alcohol and end up having pot bellies that are usually hard to shade off so they end up going to the gym to do massive work outs to be trimmed. All this straining is not necessary. Being on a diet simply means eating the right kinds of food in the right proportions at the right time

I shall divide this lesson into 3 sub-lessons

Healthy diet= Balanced meals

                          Balanced proportions

                          Eating at the right time

BALANCED MEALS

Having a balanced meal is having the right type of food servings as per your body requirements. We all know the food table of proteins, carbohydrates, vitamins and minerals and that each meal has to have a serving of each to make a balanced meal. Never skip breakfast it is the MOST IMPORTANT meal of the day. It boosts your brain capacity and performance in your work because the most effective work is mostly done in the morning.

  

This illustration shows an example of a balanced break fast

This illustration shows the type of food that make up a  balanced break fast

Have light lunch; yes I know most Ugandans/Africans love that heavy lunch full of fried food and starch. But a lot of oil most especially cooking oil is not healthy. Olive oil, cod liver oil and soy sauce is said to be healthier plus heavy lunch lowers the attentiveness of the brain hence reducing effective work. Do not forget to drink water after the meal, most preferably room temperature water.

 

 This illustration shows an example of a balanced

lunch for vegetarians. Note the servings of vegetables.

 

This illustration shows an example of a balanced lunch. Note the servings of greens.

Dinner or supper should be taken one hour before bed that is what doctors recommend so that the food gets enough time to be broken down and ready for digestion before sleeping.

 

This illustration shows an example of a balanced supper/dinner. Note the appetizer (soup in a bowl), main course and desert (top center).

Drink lots of water, doctors recommend 8 glasses per day. Water helps cleanse toxins and also helps ease digestion. Plus it regulates and increases the blood in your body. Reduce the urge of substituting water for other soft drinks or juices.

Eating healthy reduces the chances of getting chronic illnesses like obesity, diabetes, cancer (for those who eat canned food) and heart diseases.

Read NUTRITION GUIDE from the New Vision every Monday it shows expert advice on what foods are good and healthy and in what proportions one can take.