It sounds obvious, but having a balanced diet is crucial for good health, energy and preventing illness. An ideal diet should be low in saturated fat, with fruit and vegetables, whole grains, oily fish, and small amounts of low-fat dairy and lean meat. Don’t forget liquid to avoid dehydration, which can make you feel tired and confused. Tea, coffee and fruit juice also helps to stay hydrated, but avoid sugary fizzy drinks. If drinking alcohol, keep at least two days per week booze-free to give the liver time to recover from the toxic effects of alcohol and don’t exceed recommended daily limits for alcohol consumption. Alcohol is a gift of life, something to enjoy by the little, not by the large.
Avoid eating in front of the TV, computer, or another screen. When distracted by external influences there is no longer control over what and how much is eaten. Read the Nutrition Facts label found on food and drink packages to see how many calories and how much fat are in a single serving size of an item. Cook ahead and freeze portions for days when it is not possible to cook every day. Keep frozen or canned vegetables, beans, and fruits on hand for quick and healthy meal add-ons. Make a personal storage for when needed and control the expiry dates at least once a year.
“Write What You Bite”
If the middle-aged spread is creeping up —literally— try writing down what is eaten in a food journal. Studies show that people consistently tend to underestimate what they eat and keeping track can give more accurate ideas of how many calories they consuming and also help to see where it is possible to cut back.