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Healthy eating is important. So why is it not a priority for those overweight? Well, some may say they simply don't have the time to find out more or write down a plan or even decide on what to eat. I think this can lead to disaster, and especially putting yourself at risk. Obese people really are eating themselves to death. Our hearts simply aren't strong enough to pump blood to such extremes.
What can we do about it? We can make a start at learning and benefitting from the basics of eating healthily, and sticking to a balanced diet. This does not mean confining oneself to some of the worst tasting meals available. For most, the help in this article can be used, however, if you are already on a diet created by a dietitian or doctor, please consult with them before making changes to your diet. Discuss with them what you have learned from this article and you may be able to encourage yourself with your results. Below is a guide to what is a good starting point to deciding what to eat and what to steer clear of in your daily food intake.
Fish and Meat - Some of these in this food group can be high in fat so play close attention to what you are consuming. Products in this group include meat, fish, eggs, poultry along with products like hamburgers and fish fingers and fish cakes. Obviously cut all visible fat from the meat. You can also look at alternatives that may contain less fat but are still high in protein, such as kidney beans, tofu, nuts and vegetable protein. You should try to eat 2 to 3 meals a day including products from this group.
Milk and Dairy Products - As you have read from above, eggs do not fall into this category and neither do butter and cream. It is recommended that you try to include milk and dairy products in at least 2 of your daily meals. Products that fall into this category include milk, cheese and yoghurt.
Fruit and Vegetables - Try to keep your meals varied in what they contain and remember that a portion size is about 80g - 90g. You should try to eat 5 portions of foods from this category daily, and this can include fresh vegetables, frozen vegetables, canned as well as dried vegetables. Fruit juices also fall into this category, along with beans such as pulses, lentils and baked beans. I wouldn't recommend eating too many portions of baked beans, especially if you don't want your diet to affect your social life!
Starches like Bread, Cereals and Potatoes - You should try to include up to 5 portions of these products in your daily meal plan and at least one portion with every meal. Products in this category include bread, potatoes, pasta, rice, breakfast cereals and oats.
Sugary and Fatty Foods - This is one category that you can to some extent neglect. If you choose to eat products from this group, choose to eat as smaller portions as you can. It is however important to include a small amount of fats in your diet. Stay away from saturated fats like animal fats (meat) and sugary products like cakes and sweets. Products in this category also include ice cream, chocolate, pastries and crisps. Other products high in fat are cream, mayonnaise, fried foods, especially fried in butter, oil and margarine.
By: Janie Jonah -
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