The nutrition and health foundation has 10 key messages to encourage a healthier lifestyle.
Breakfast is vital
People who eat breakfast are less likely to be overweight and they're also more mentally alert in the mornings.
Eat three varied meals per day
People who eat three meals per day are less likely to indulge in grazing and snacking. It's a good idea to include a wide variety of food in your meals. That way you're more likely to ensure that you get all the nutrients you need.
Keep treats as treats
It's all too easy to eat more treat foods than we should. So next time, take a look at the ingredients, the calorie and fat content, and be aware of what's in the treat.
Size matters
Bigger portions contain more calories, so by cutting portion size, we can lose or maintain body weight. A good tip is to use smaller plates — that way the plate looks full, but the portion is smaller.
Plan for days when you are too tired to cook
Next time you’re cooking, simply prepare more than you need, and freeze in individual portions. That way, you’ll have good, nutritious, home cooked food when you really need it. And even if you've nothing in the freezer, remember that eggs and fruit are the ultimate convenience foods. You could have an omelette on your plate or a delicious smoothie faster than you'd have a delivery from the local takeaway.
Get active
Exercise makes us feel better, but still, far too many of us never make time for it. The secret is to choose exercise you enjoy.
Start by exercising for 15 minutes
If you are currently not taking exercise, start by taking as little as 15 minutes of moderate physical activity every day. Then, when you’re ready for more, you can increase the length and intensity of your exercise. The minimum recommendation for adults is 30 minutes a day for five days or 150 minutes a week.
Weigh yourself once a month
It's a good idea to weigh yourself once a month, because that way, you can better control your weight.
Take control of what you eat
Nearly a quarter of the food we eat is sourced outside the home, which means that we‘re often in the dark about exactly what it is we‘re eating. Everything in moderation with nothing in excess is the key to a balanced diet.
Eat according to your lifestyle
Dietary requirements vary, depending on lifestyle and individual needs. Those working in manual labour require more calories than those working in sedentary office jobs. It’s all about a balance between nutrition (energy in ) and exercise (energy out ), which helps make your lifestyle more balanced.
Visit www.nhfireland.ie for further healthy lifestyle information.
