We all know that eating right can help you maintain a healthy weight and avoid certain health problems, but your diet can also have a profound effect on your mood and sense of well being. Studies have linked eating a typical western diet—filled with processed meats, packaged meals, takeout food, and sugary snacks—with higher rates of depression, stress, bipolar disorder, and anxiety. Eating an unhealthy diet may even play a role in the development of mental health disorders such as ADHD, alzheimer’s disease, and schizophrenia.
A healthy diet can help you maintain a healthy body weight and decrease your risk of many diet-related chronic diseases, such as cardiovascular disease, type 2 diabetes and some cancers.
Healthy diets contain a variety of foods
- Eat lots of fruit and veg.
- Take your time. Stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.
- Don’t drink sugar calories: – Sugary drinks are the most fattening things you can put into your body.
Cut down on:
- sugary fizzy drinks
- alcoholic drinks
- sugary breakfast cereals
- Eat nuts: – Despite being high in fat, nuts are incredibly nutritious and healthy; they are loaded with magnesium, vitamin E, fiber and various other nutrients.
- Avoid processed junk food (Eat Real Food Instead).
- Don’t smoke or do drugs, and only drink healthy drinks.
- Physical activity and healthy eating: – A good balance between exercise and food intake is important, as this helps to maintain muscle strength and a healthy body weight. At least 30 minutes of moderate intensity physical activity, such as walking, is recommended every day.
- Cut down on saturated fat and sugar: – We all need some fat in our diet, but it’s important to pay attention to the amount and type of fat we’re eating. There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.
Saturated fat is found in many foods, such as:
- hard cheese
- Eating Regularly: – It’s essential for weight control and especially weight loss, to recognize and act on the feedback your body gives you about when and how much you need to eat. However it’s also important to aim for a regular eating pattern of meals, or meals and mid meals.
- Don’t skip breakfast: – Some people skip breakfast because they think it will help them lose weight. In fact, research shows that people who regularly eat breakfast are less likely to be overweight. Breakfast has also been shown to have positive effects on mental performance and increase their concentration throughout the morning.
A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health.
Tips for healthy breakfasts
- Some easy-to-prepare, healthy breakfast ideas include: fresh fruit with wholegrain breakfast cereal and reduced fat milk. Toast with a thin spread of margarine (polyunsaturated or monounsaturated).
- Toast with cheese and tomato. Hot or cold reduced fat milk.
- Rolled oats made with quick oats. Add sultanas and reduced fat milk. Toast with a thin spread of margarine (polyunsaturated or monounsaturated). Orange juice.
- Baked beans on toast. Orange juice.
- Fruit or plain yogurt with fruit.