Diet & Nutrition

When you look after your diet, you look after your wellbeing. The food that you eat has an influence on how you feel; both inside and out. By making healthier choices in what you eat, you can prevent or reverse many health conditions such as high blood pressure, cholesterol, heart disease and diabetes; and changing your diet can be very simple.

Eat for better cardiovascular health

Keep your heart healthy with these healthy choices:

Eat plenty of fresh fruit and vegetables. The greener your plate, the better it is for your heart

Eat food that looks as close as possible to what it did when it came out the ground. Processed foods are hard on your system and not as good for your health.

Whole grains, beans, nuts and fatty fish are all good foods for protecting the heart

Take control of Diabetes today

Reduce your risk of diabetes by changing your diet. Diabetes can be controlled by changing the way you eat and the content of your diet. You do not necessarily need to deprive yourself of all the good things in life. Even small changes make a big difference.

You don’t need to lose the carbohydrates completely. Choose high fibre, slow release carbohydrates. Limit refined carbohydrates like white bread, pasta, rice and cassava/yam flour choose brown rice, sweet potatoes, oats and whole-wheat bread.

Eat lots of non-starchy vegetables, beans and swap sweets with fruits.

Limit fast foods and choose healthy, home-cooked meals with a lean protein like fish or skinless chicken and lots of fresh green vegetables.

Eat slowly and stop when you feel full.

Exercising will help you lose some weight if done regularly. You don’t have to lose all the extra weight to get the benefits. Just by losing 5% to 10% of your total weight can help lower your blood sugar as well as your blood pressure and cholesterol levels.

Foods that help fight cancer

Switching to a healthy diet full of fresh fruits and vegetables, nuts and seeds and whole grains can keep your body fitter and stronger so that it can fight cancer before it has a chance to become a problem.

Here are a few foods that are said to give you an extra boost in keeping cancer away:

  • Garlic
  • Tomatoes
  • Broccoli
  • Carrots
  • Spinach
  • Whole grains

Are you getting the right nutrients for your body?

For proper and healthy functioning of your body, check you are getting the right stuff every day.

Daily nutritional requirements:

Protein 50 grams

Carbohydrates 310 grams

Fats 70 grams

Dietary fibre 30 grams

Sodium 2.3 grams