Thursday, December 16, 2010

23 Ways To Keep Things Running Well.


1. Keep your balance. To stay healthy, we need many different nutrients each day. Balance your diet by eating a variety of foods. These include fruit, vegetables, nuts, legumes (such as dried peas, beans and lentils), wholegrain cereals and breads, low fat dairy products, lean meat, fish and skinless chicken.
2. Eat regularly. Because staying active is good for health and requires energy, it’s even more important than ever to eat good meals regularly.
3. Start the day well. At breakfast, sit down to your choice of cereal or porridge. For something different try spreading avocado, ricotta cheese, hummus and sesame or nut paste on a variety of breads, rolls or bagels.
4. Eat three meals a day. Make sure you eat breakfast, lunch and dinner each day.
5. Become a grazer. If your appetite is down, try eating smaller portions of healthy foods at regular intervals.
6. Be strong with dairy products. Choose low fat milks, yoghurts and cheeses daily.
7. Be lean with meats. Concentrate on lean meats, fish and skinless chicken. Give sausages, bacon and processed meats a rest.
8. Make the switch from plain white bread. Move to sourdough, wholemeal, multigrain, rye, soy, linseed, herb and corn or fruit bread. Pick up an English muffin, pita bread, bagel, foccacia, crispbread, rice cakes, corn thins, Turkish bread or unleavened flat bread as an alternative to white bread.
9. Be adventurous with grains. Try barley in soups and casseroles. Use rolled oats to bind rissoles. Try rice or other grains in main meals or incorporated into patties, loafs, casseroles, soups and stews. Alternatively, try couscous, buckwheat or polenta.
10. Stock up. Have a good supply of food for when the weather turns nasty or you don’t feel like shopping. Tinned fish, baked beans, canned and frozen fruits and vegetables store well. An extra packet of breakfast cereal, long life milk and a frozen meal are always handy.
11. Get out of food ruts. It’s easy to fall into a routine with your meals but, by changing your diet around, you’re more likely to pick up vitamins and minerals you may have been lacking.
12. Freshen up morning and afternoon tea. Instead of biscuits, cakes and pastries, choose fruit, yoghurt, cheese and crackers, fruit bread, vegetables and sandwiches.
13. Consider having your main meal at midday. You may find it easier to prepare your main meal for the middle of the day and have a lighter meal in the evening.
14. Be fussy with takeaway. Go for barbecue chicken and remove the skin or grilled fish, toasted sandwiches, dips and breads, falafel, curry with steamed rice or noodles and lots of vegetables.
15. Go ‘low’ as often as you can. Look for ‘reduced salt’ or ‘low salt’ foods when shopping. Fresh or dried herbs and spices are a great substitute and add extra flavour to your favourite dishes.
16. Eat plenty of fruit and veg. Make that your goal by including some fruits and vegetables in as many meals as possible. They can be fresh, frozen, dried or canned.
17. Add some zest to meals. Chopped vegies are great in omelettes, stir fries, soups, salads, stews and casseroles. Grated zucchini, carrot, pumpkin, sweet potato and beetroot can be added to patties, rissoles, muffins and pikelets. Vegetable soups can make a main meal with the addition of pulses such as haricot, lima, kidney and soy beans, chick peas, split peas and lentils.
18. Be creative with fruit. Fruit can be used in a number of ways. Try adding fruit as the base for desserts such as stewed, poached or baked plums, apples, pears, rhubarb, apricots and berries or add to jelly, custard, yoghurt, rice puddings and pancakes.
19. Think ahead. Prepare a large meal and freeze a portion or two for lazy days ahead, being sure to label and date the food.
20. Drink plenty of water. Water is vital for good health. Keep a sealed jug in the fridge during the hotter months and have water available at all times. In cooler months, drink water at room temperature or warmed slightly.
21. Stay focused. It’s great to decide to make some healthy changes in your life. The trick is keeping motivated. It helps to involve family, friends and neighbours in your plans. The more you talk about it, the easier it will be.
22. Eat in good company. Whenever possible, enjoy food with friends and relatives. Good food is best enjoyed with people you care about and it provides extra incentive to prepare interesting meals.
23. Get help if you need it. If you need help or have any questions about making changes to your diet, talk to your doctor or health practitioner.


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