Maintaining a Healthy Diet (Maintaining a Healthy Diet)

Member Name: ice_pink

Product:	Maintaining a Healthy Diet
Date:	26/07/09 (58 review reads)
Rating:

Advantages: Better quality of life, you will feel better!

Disadvantages: Easier said than done

~*~ Maintaining a Healthy Diet ~*~

I was just about to write a review on my 'Top 10' something-or-other to celebrate my 100th review when I stumbled across this category. It is a topic that I am really interested in and features in a lot of my reviews so I thought that this instead was more appropriate!

I used to eat absolutely terribly. I was one of those people that didn't even think about food until I was about to pass out from hunger, and then would grab something quick and easy, usually a Mars bar or a couple of slices of toast. I couldn't believe how much changed when I changed my diet. I used to constantly feel tired - drained, and would catch every cold going. After changing my diet and beginning to eat lots of fruit, veg and fish I was amazed at how much better I felt in myself. I almost instantly had more energy and felt more alert, and after a couple of years of this, I can't remember the last time I was ill (touch wood!). I therefore thought writing on my healthy diet experiences would be appropriate for this review....


~*~ The food groups ~*~

We all know that we should eat a variety of different foods from each of the food groups. Carbohydrates are often avoided by dieters, but this is often a bad move. We need carbohydrates for energy. By all means steer clear of refined carbs, but complex high-fibre carbohydrates are fine - well, more than fine, essential! You find these in things such as wholemeal bread, brown rice and brown pasta. They give a slow release of energy which keeps us fuller for longer, therefore helping us to resist pigging out later on! You should have some carbs in each meal - a slice of bread or a jacket potato, for example.

Dairy products are needed for calcium, but low-fat varieties are the better option. Switch to skimmed or semi-skimmed milk, and use low-fat yogurts and cheeses. I was amazed to discover I saved a whopping 400 calories by using Philadelphia extra light on my potato instead of cheddar - that's a lot of ice cream!!

Meat, fish and poultry, and vegetarian alternatives are another food group. Fish is an excellent source of protein and it is recommended we have 2 servings of fish per week. I used to hate fish but have slowly started to eat more of it (mainly because of its low fat, low-calorie content) and now love it and actually choose it in restaurants! Grilled fish and chicken are the healthiest options. Vegetarian alternatives such as quorn are also good sources of protein.

Fruit and vegetables - well we have all had it drummed into our heads that we need our '5 a day'! This is very important though, and it's so easy to do. The five can included fresh, frozen, dried and tinned fruit and vegetables, and smoothies and juices as well (although watch out for high calorie content that you find in a lot of smoothies).

And finally, sugars and fats. A little bit of what you fancy never did anyone any harm! Only a small proportion of our diet should be made up of this section and sugar and fats are found in foods from other groups too, so don't feel like because you've eaten things from every group apart from this one you should go out and buy yourself that 1kg bar of Galaxy!


~*~ Calories ~*~

Generally, women need around 2000 calories per day and men 2500 just to keep going, and maintain their weight. The actual amount of calories an individual will need depends on their age, weight, height, activity level and gender. If you lead a very sedentary lifestyle, you need fewer calories.

Calories are in everything - they are simply a measure of energy. Some foods are more calorie dense than others, such as chocolate and sweets (unfortunately!). Most food products in supermarkets now have calorie content clearly labelled so it's easy to see what you're putting in your mouth. You may be surprised at the calorie content of some of your favourite foods; it's definitely worth having a glance at. However, don't get too caught up about it - calorie-watchers are boring, and no-one likes going out to dinner with someone who is stressing the whole time about what they are putting into their mouths.


~*~ Alcohol ~*~

Alcohol can be included as part of a healthy diet. I really enjoy having a drink with my friends, and I must admit I do go over the top sometimes - it's easy done, right! However, we should try to stick within our limits as much as we can. It is recommended that women consume no more than 2 units a day, and men 3 units. It's surprising how quickly these units add up - 1 unit is one single 25ml measure of spirit. 2 units is a pint of beer or cider, or one 175ml glass of wine. So one drink can take you up to your 2-unit limit easily.

Drinking alcohol is also a very easy way of adding on unwanted, 'empty' calories. Even in the lowest calorie drink, vodka with a diet mixer, there are 50 calories, and I'm sure most people don't stop at one! A pint of cider has a massive 240 calories, and a small 125ml glass of wine around 80, so you can see how quickly they can tot up.


~*~ Exercise ~*~

A healthy diet is complimented best by exercise. It is recommended that we exercise an absolute minimum of 30 minutes 3 times a week. Now, this doesn't mean that we all have to run out and spend hundreds on gym memberships, simply walking to or from work a couple of times a week or prolonging the dog walking will suffice. Once you get into the routine it becomes like second nature, and you may even start to enjoy yourself!


~*~ Eating out ~*~

Whether you are trying to lose weight or simply just eat healthily, eating-out can be a bit of a problem. The portion sizes in restaurants are often huge - regularly double the normal serving size. It is also difficult to know what has actually been put into your food, and you have no control over factors like what it has been cooked with, for example. If you are only eating out once in a while it isn't really a problem but I went through a period where I was eating out at least twice a week and I obviously wasn't making the right choices menu-wise, as I started to pile on the pounds (or was it the ice-cream...)

Anyway, the thing I suggest doing is ordering plain, grilled fish or chicken with vegetables if you are unsure - you can't really go wrong with those choices! If you are really concerned, check out the restaurant website before you visit - a lot of them now have nutritional information uploaded to their websites so you can check fat and calorie content of dishes before you go, making you a bit more prepared.


~*~ Some last little tips ~*~

Don't think of a healthy diet as a boring diet. You can, and SHOULD still eat chocolate! I always find that making something off-bounds makes me want it a hundred times more. I therefore end up being good for a couple of days, and then bingeing on kilograms of Dairy Milk and tubs of Ben and Jerry's (OK, a little extreme, but you get the drift). Have chocolate if you want it, just don't eat the whole lot. Whatever you do, don't buy the 1kg bar of Dairy Milk if you are a chocoholic and try to fool yourself that you'll just have 1 square a day - lets face it, that's not going to happen is it?

If you are interested in calories and fat content of food, by all means research it, but don't get too hung up on it. While it's good to have a rough idea of how many calories you are consuming, it's easy to get obsessive about every individual calorie, and it's not healthy!

Your body knows what is best. Listen to it, and 9 times out of 10 you will make the right decision. If you are full, stop eating. Sometimes easier said than done I know, so make sure you only dish yourself up a normal sized portion, as if you are anything like me you will carry on eating when you're full just to clear your plate.

A healthy diet is vital in keeping yourself healthy. It also helps to fight disease and illness and will in time give you a better quality of life. Good luck!!

Summary: Essential for general health and well being!