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30 April 2018

No need for junk food

How to eat well-balanced meals during holiday time

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Move! asked dietician Noloyiso Dlamini for some tips which will help you keep you on the straight and narrow.

WHAT TO PUT IN YOUR SHOPPING BASKET

“An immediate rule of thumb to bear in mind when you go to the supermarket is to choose fresh, unrefined products rather than food that has been processed and has had all sorts of undesirable ingredients added to it,” says Noloyiso. She suggests that:  You should choose lean white meat such as grilled chicken and fish instead of having red meat, which is higher in fat.   Instead of taking alcohol in the form of spirits, you should opt for some red wine in your trolley. Having two glasses of red wine in the evening has been shown to have an overall positive effect on your cholesterol level but don't overdo it. To satisfy your sweet tooth, you should stock up on fresh fruit and low-fat or fat-free yoghurt.   Choose pure fruit juice, soda water or mineral water to drink, or use as mixers. They contain much less sugar than gassy cold drinks do. Instead of buying milk-based, full cream ice-cream, you should choose a sorbet which is a water-based dessert.

THINGS YOU SHOULD NOT PUT IN YOUR SHOPPING BASKET

Sugary or salty snacks such as chips and chocolates. “If you must buy some because  Christmas is not the same without them, take just one packet of chips and a slab of chocolate and nothing more,” says Noloyiso.   Fried or very fatty foods such as cocktail pies. These little nibbles are often high in fat.  Beer and sweetened alcoholic drinks as they are high in calories.

HERE ARE SOME IDEAS AND TIPS FOR BALANCED MEALS 

Why not try roast lamb and a salad for your lunch? Make sure that most of the food on your plate is made up of fresh vegetables and salads – and you’re already a step closer towards eating well. Don’t overcook your vegetables. Steaming, grilling and stir-frying your vegetables are good methods to cook them. Baked potatoes with low-fat cream cheese or some plain yoghurt taste good and are lower in fat than if you use butter. And always remember that the skin of the potato is the most nutritious part. If you’re having chicken for lunch or supper, remove the skin as it is the fattiest part of the meat. Removing the skin makes the chicken even better for you. Remember to grill or bake the chicken instead of frying it. For dessert, try a fruit salad and yoghurt. Freezing the fruit and yoghurt together can also make them more interesting and lively. A splash of melted chocolate adds a sweet taste but without the many calories that you would get from eating a full portion of a chocolate.

THE BENEFITS OF EATING HEALTHY

Eating balanced meals will ensure that you stay healthy and not gain extra kilos during the festive season. This will also help you avoid getting diseases such as high-blood pressure and diabetes.

 
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