Why visit an osteopathic naturopath?
TIPS ON HEALTHY EATING
A NUTRITIOUS DIET
Eating a nutritious and balanced diet can benefit you in so many ways and can serve as a powerful preventative measure against a range of diseases in the long run.
Eating a healthy diet is not about strict limitations or depriving yourself of the foods you love. It is more about having more energy, feeling better about yourself, improving your health, and boosting your mood.
Healthy eating can keep your bones and joints strong, keeping your immune system strong, and help you sleep better. A healthy diet also tends to be more environmentally sustainable, and we can all do our bit for the planet.
THE MAIN PRINCIPLES OF A HEALTHY DIET
We all know that the principles of eating a balanced and healthy diet are good for us, and even though we all have different tastes, dietary tastes and preferences, these can be adapted to suit you.
The main principles are to have a diet that:
- Includes fruit and vegetables that can be fresh, tinned, dried or juiced – aim to eat at least five portions of fruit and vegetables every day. They contain vitamins and fibre that can help prevent some cancers
- Includes protein-rich sources such as beans, lentils, peas, eggs, nuts, meat, fish and soya
- Includes dairy or fortified alternatives, which include milk, cheese, yoghurt or fromage frais
- Includes plenty of fibre-rich food, especially whole grains, which can be found in wholemeal bread, wholegrain breakfast cereals, brown pasta or rice, nuts, seeds, fruits and vegetables. Fibre keeps your digestive system healthy too.
- Has mainly unsaturated fats and oils – found in olive, peanut and canola oils, avocados, nuts and seeds.
- Minimises foods and drinks high in fat, salt and sugar. Includes plenty of fluids. These maintain brain, body and digestive health. Water, skimmed, and semi-skimmed milk are the best options. You should aim for six to eight glasses a day.
- Doesn’t have excessive salt. Salt is added to many processed foods for texture, flavour and preservation. A high salt intake is strongly linked to high blood pressure, which can cause strokes and heart attacks.
Applying the above mentioned principles will ensure your diet is balanced & healthy.
VEGETARIAN AND VEGAN DIETS
Vegetarian and vegan diets have become increasingly popular nowadays and some research suggests that these diets, and certainly diets containing plenty of plant-based foods, may reduce the risk of heart disease.
A healthy, balanced vegetarian or vegan diet usually includes plenty of vegetables, pulses and wholegrains and is therefore rich in fibre and low in saturated fat.
However, it is important to note that
some vegetarian options can also be high in saturated fat, salt and sugar.
MAKING THE CHANGE
A healthy diet and an active lifestyle will ensure you live longer and feel better. It also helps keep your brain functioning properly and can promote good mental health.
Switching to a healthy diet doesn’t mean you must eliminate foods you enjoy and you don’t have to change everything all at once. A better approach is to make a few small changes at a time.
Have achievable goals, setting yourself small manageable steps, like eating more vegetables at dinner or having a piece of fruit instead of chocolate. As your small changes become a habit, you can continue to add more healthy choices.