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Diet eBook 2008
Only $20.75
Limited Edition!
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SEVEN GOLDEN STEPS FOR A HEALTHY DIET
Now that you have a picture of what a healthy diet is, let's get ready to start really LIVING and enjoying our lives!
Seven magic steps you should take that will help you reach your personal healthy diet zone are listed below. Sounds
intriguing, doesn't it? That's because it is. What are these steps?
They are really simple… common sense really. Ready? Ok. Here they are…
1. Eat lots of vegetables and fruits:
This one is a no brainer. Consume more of dark green veggies including broccoli, kale and other dark leafy greens, orange
veggies such as carrots, sweet potatoes, pumpkin and winter squash and beans and peas such as pinto beans, kidney beans,
black beans, garbanzo beans, split peas and lentils.
Try to eat at least 5 portions of various fruits and vegetables every day. It might be easier than you think.
For example you could have:
a. A glass of juice and a sliced banana with your cereal at breakfast.
b. A side salad at lunch.
c. A pear as an afternoon snack
d. A portion of peas or other vegetables with your evening meal.
2. Make sure whole grain carbohydrates comprise about 1/3 of your diet:
Starchy foods should make up about a third of the food we eat. Most people think they have to eliminate
starch from their diet. That isn't the case! They are a good source of energy and the main source of a range
of nutrients in our diet if you select the right kinds of carbs or grains. Many of these foods also contain fiber,
calcium and B Vitamins. These are all essential to your health and well-being.
Wholegrain foods contain more fiber and other nutrients than whole (or) refined starchy foods. We also digest
wholegrain foods more slowly so that they can help us feel full for longer.
Wholegrain foods include:
a. Whole meal and wholegrain bread, pitta and chapatti.
b. Whole-wheat pasta and brown rice.
c. Wholegrain breakfast cereal.
3. Eat Lean Proteins:
Choose lean meats and poultry. Bake it, broil it or grill it. In addition, vary your protein choices - with more fish, beans, peas, nuts and seeds.
4. Eat Fish Twice A Week:
Fish is an excellent source of protein and contains many vitamins and minerals. Aim for at least two portions of fish a week,
including a portion of oily fish.
5. Limit The Fat, Sugar and Salt You Eat:
To stay healthy, we need some fat in our diets. What is important is the kind of fat we are eating. There are 2 main types of fat.
a. Saturated fat - having too much can increase the amount of cholesterol in the blood, which increases the chance of developing heart disease.
b. Unsaturated fat - having unsaturated fat instead of saturated fat lowers blood cholesterol.
You can enjoy foods rich in unsaturated fat such as vegetable oils (including sunflower, rapeseed and olive oil), oily fish, avocados, nuts and seeds.
Try to eat these sorts of foods less often or in small amounts:
a. Meat pies, sausages, meat with visible white fat.
b. Hard cheese, butter and lard.
c. Pastry, cakes and biscuits.
d. Palm oil.
For a healthy choice, use just a small amount of vegetable oil (or) a reduced fat spread instead of butter, lard (or) ghee. In addition,
when you are having meat, try to choose lean cuts and cut off any visible fat.
6. Drink Plenty of Water:
We should be drinking about 6 to 8 glasses (1.2 liters) of water (or) other fluids, everyday to prevent dehydration.
When the weather is warm (or) when we are very active, our bodies need more than this. However, avoid drinking
soft and fizzy drinks that are high in added sugar. You should also avoid caffeine which will only dehydrate you more,
causing you to feel more hungry.
7. Don't Skip Breakfast:
Breakfast can help give us the energy we need to face the day, as well as some of the vitamins and minerals we need for good health.
Some people skip breakfast because they think it will help them lose weight. However, missing meals doesn't help us lose weight
and it isn't good for us because we can miss out on essential nutrients.
Research shows that eating breakfast can actually help people control their weight. This is probably because when we don't have
breakfast, we are more likely to get hungry before lunch and snack on foods that are high in fat and sugar, such as biscuits,
doughnuts (or) pastries.
P.S:
Crash diets are NOT good for your health and they don't work in the long term. The way to reach a healthy weight and stay
there - is to change your lifestyle gradually. Aim to lose about 0.5 to 1 Kg (About 1 to 2 lbs) a week, until you reach a
healthy weight for your height.
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