“One cannot think well, love well, sleep well, if one has not dined well”
Further to our previous post here are some rules of thumb to judge your diet against.
- Eat a wide range of foods
Ensure that you’re getting a balanced diet and that your body is receiving all the nutrients it needs.
- Base your meals on rice, pasta, bread, potatoes and cereals.
Try to keep it unprocessed by choosing wholegrain varieties – and don’t peel your potatoes.
- Have lots of fruit and veg
Try smoothies, augment cereals or porridge with a chopped banana, swap a treat for a piece of fruit.
- Fish is a generally healthy option
having a couple of portions of fish a week is good. At least one of these should an ‘oily’ fish such as salmon, mackerel, trout, herring or sardines
- Cut down on saturated fat and sugar
We are all aware that these are bad for us but you need to be careful about what is in processed food. Sometimes food and drinks have large amounts of sugar that you would not expect . Check everything but especially look out for fruit juices, spaghetti sauces, soups and breakfast cereals.
- Eat less salt
Two tips here.
Firstly try ‘low-salt’, it is a much healthier option when adding salt to food that you are preparing. Most people get on with it very well as a direct replacement for salt but for a small minority it will taste more bitter than salty.
Secondly, check your processed foods. Pizzas, pasta sauces, table sauces (ketchup, etc) and processed meats can all be culprits but they do have to state the salt content on the label.
- Drink (mainly water)
Aim for 6-8 glasses a day and whilst all non-alcoholic drinks help, water is about the best. You should also have no more than 150ml (just under half a drinks can) of juice or smoothie.
Dehydration, not having enough fluid intake, can lead to confusion and balance issues amongst other symptoms.
- Get a good cookbook.
Not everyone likes cooking but there are ways to make food tasty without using so much salt and fat.
The NHS has a free downloadable ‘Eatwell guide’ at www.nhs.uk/live-well/eat-well/the-eatwell-guide/.
Next are 5 top tips to managing your medication.
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