You
don’t need to diet, you don’t need to spend hours in the gym – to feel
good and look great you just need to use the A to Z!
A for active
It’s time to take the stairs instead of lifts and walk instead of
taking the bus. A pedometer is a good way to see how far you’re walking and to increase your number of
steps.
B for breakfast
Start your day with a nutritious breakfast and give your metabolism a
kick-start. You’ll be full until lunch so won’t need biscuits and unhealthy snacks mid-morning.
C for carbs
Carbohydrates are your body’s main source of fuel and should form part
of every meal. You can get carbs from grains including rice, oats, wholewheat pasta and
whole-meal bread. Other sources are pulses (lentils, beans and chick-peas) and root veg –
potatoes, sweet potatoes and parsnips.
D for diet myths
‘Low-fat foods always help you lose weight.’ Wrong! Some low-fat
options aren’t much lower in calories than standard products as they contain lots of sugar, so
check the label carefully. If the main ingredient is sugar, put it back on the shelf!
E for exercise
Only one out of every five people in the UK do enough exercise. You
don’t need to go to the gym – half an hour of activity a day is enough to have big health
benefits.
F for fat
Every gram of fat contains nine calories. Trim excess fat from meat
before you cook it.
G for grilling
Grilling is one of the best ways to cook meat, fish and vegetables, as
it uses less oil or fat than roasting or frying. Steaming or lightly stir-frying are also
healthy options.
I for iron
Vitamins and minerals are an essential part of a balanced diet. Iron is
found in dark green, leafy vegetables, meat, nuts, beans and some breakfast cereals.
J for junk food
If you must eat fast food, choose wisely. Go for pizzas with lots of
veg and if you’re having a burger avoid the cheese. Watch out for sauces and salad dressings, as
they contain loads of hidden calories.
K for kitchen
Stock up your kitchen so you have the right foods handy when you get
hungry. Always have fresh fruit and veg, fruit tinned in juice, tinned vegetables with no
added salt, dried fruit, frozen fruit and veg, and pure fruit and veg juices (fresh or tinned).
L for labels
Always check the food labels especially on ready meals. They can
contain lots of hidden sugar, salt and unnecessary additives.
M for metabolism
Dieting can slow down your metabolism (the speed your body processes
food) and make you put weight on. Regular exercise helps keep your metabolism working well.
N for nutrition
Make good nutrition part of a healthy overall lifestyle. This includes
regular exercise, not smoking and only drinking alcohol in moderation.
The Eat Well website at www.eatwell.gov.uk is full of clear,
easy-to-follow tips on healthy
eating.
O for overweight
Your Body Mass Index (BMI) shows you if you’re a healthy weight for
your height. Check the
NHS BMI calculator to work yours out.
P for portions
Check that meals have the right proportions: half carbohydrates, such
as rice or pasta, 35 per cent fruit or veg and 15 per cent protein, such as fish, meat, eggs
or tofu.
Q for quit smoking
If you want to kick the habit, see the North Essex PCT
Stop Smoking page.
R for recipes
If you’re not used to cooking from scratch, you’ll be surprised how
quick and easy it can be! Go to
www.5aday.nhs.uk
for some healthy, delicious recipes.
S for salt: Cut it out!
The maximum daily amount is six grams for adults (about a teaspoon).
T for tummy
You can work on that jelly belly by tightening your stomach muscles for
a few seconds, relaxing, then tightening again while you’re sitting down.
U for utter rubbish
Snacking on processed food is a sure way to health problems and putting
on weight. Ditch the crisps, chocolates and biscuits and go for fruit, some nuts or
low-fat yoghurt – you’ll soon look and feel healthier and your mood might even improve!
V for vitamins
You don’t have to buy supplements to get all the nutrients you need.
Eating a balanced diet should provide you with all the vitamins your body needs to be happy
and healthy.
W for water
Drink eight glasses of fluids a day – water is best. Cutting back on
alcohol will also reduce your calorie intake.
X for X factor
Follow this guide to healthier living and you’ll soon have the ‘X
factor’!
Y for yummy
Allow yourself a sweet treat now and then, but have it after a meal, so
you won’t eat too much of it.
Z for zzzzzzz
Adults need around eight hours sleep a night. If you have problems
dropping off, avoid alcohol, caffeine and TV for two hours before you go to bed. Exercise
during the day will help too.
Higher
consumption of fruit and vegetables also reduces the risk of coronary
heart disease and stroke. A recent study found that each increase of
just one portion of fruit and vegetables a day lowered the risk of
coronary heart disease by 4% and the risk of stroke by 6%.Evidence also
suggests an increase in fruit and vegetable intake can help lower blood
pressure.
Some
of the vitamins and phytochemicals are also antioxidants, destroying
free radicals in the body. These free radicals are known to have a role
in causing cancer as well as other harmful effects. Dietary supplements
containing isolated vitamins or minerals do not appear to have the same
beneficial effects as fruit and vegetables themselves.
