Food for Health - Making Healthy Food Choices

A well-balanced diet includes a variety of nutrients that support our body's functions. These include carbohydrates, proteins, fats, vitamins, and fiber.

Carbohydrates are the primary source of energy. Complex carbohydrates like whole grains, such as brown rice, oats, and vegetables, keep you fuller longer and avoid spikes in blood sugar.

Protein is essential for building and repairing tissues. Sources of protein include lean meats, fish, eggs, beans, and plant-based sources of lentils.

Fats are not all bad and can provide long-lasting energy and improve heart health. Unsaturated fats such as avocado, nuts, seeds, and olive oil are good sources of fat, and avoid full-fat and limit saturated fats.

Vitamins and minerals like A, C, D, iron, and calcium support immune function and bone health. Fruits and vegetables, and whole grains, such as bread, are great sources of vitamins and minerals. Fibre is important for digestive health. Some sources of fibre include fruits, vegetables, legumes, and whole grains.

Whole foods are one of the most effective ways to improve your diet. They retain most of their natural nutrients, and such foods include fresh fruits, vegetables, whole grains, lean meats, and oils.

Highly processed foods often have unhealthy additives such as added sugar, salt, and unhealthy fats. Such fast foods or processed foods can contribute to weight gain, high blood pressure, and other chronic conditions.

Portion control is a key aspect of healthy eating. Any food, healthy or processed, when consumed in excess, can lead to weight gain or an imbalance in nutrition. Eating smaller portions of high-calorie foods like nuts or cheese while enjoying servings of vegetables.

Moderation whilst eating is also very crucial. Having sweets, fried foods, and other less healthy options now and then is okay, as long as it doesn't become a regular habit.

One of the biggest barriers to making good food choices is time. We have busy lives and often turn to fast food or easy-to-make, ready-made meals. Such food lacks essential nutrients and fresh produce.

Investing some time in planning and prepping meals can ensure nutritious meals for the week. Quick recipes can also be nutrient-dense.

Can incorporate the use of an air fryer and oven to bake chicken and veggies to save time spent over the stove. When we have a stocked kitchen with healthy snacks like fresh fruit, fruit juice, nuts, or yogurt to help curb the cravings and prevent impulsive eating.

Water is an essential component of a healthy diet. Having proper hydration aids digestion, maintains energy levels, and supports cognitive function. We should aim to drink at least 8 glasses of water a day and adjust our intake based on activity levels and climate. Sugary drinks can contribute to weight gain and not provide the health benefits of water.

We need to ensure we establish a healthy relationship with food. This way we can eat all the things we love and enjoy cultural traditions, yet ensure it is in moderation and with healthier alternatives. Reading food labels is a skill all individuals should try to learn. Focus on the ingredients and amount of sugars and sodium, and not on products marked low-fat or organic.

The barrier of finances is another big obstacle to a healthy diet. Many individuals have the knowledge and time to meal prep, but cannot afford the price tag that comes with nutritious foods. The government needs to make healthy food more accessible and more affordable. There needs to be changes in the public sector so that the barrier to the right food is readily available and cost-effective.

Individuals who may require some assistance with nutrition should seek a nutritionist whereas someone who requires assistance with diet should speak to a dietitian.