DAILY EXERCISE is very very important. ~

1. Daily exercise should be part of your routine. We all know that only eating healthily isn’t enough to remain completely healthy.
2. HEALTHY FATS AND OILS are not bad for you. In fact, they should be an essential part of your diet.
3.  We’re often told that any sort of fat is bad. There are certainly good fats which can help our cardiovascular system. Healthy fats and oils refers to plant-based oils such as olive oil, vegetable oil, canola oil, peanut oil and coconut oil. This doesn’t mean you need to consume a litre of oil per day. It basically means that where possible, put a little olive oil or use a little coconut oil. Make a dressing from olive oil and balsamic vinegar and apply liberally over your salad. Instead of eating your wholegrain bread buttered, try chunks of it dipped in a little olive oil.
4.  VEGETABLES AND FRUITS should not be limited by a number of servings.
5. On most health food pyramids, we are told to only eat an X number of servings of vegies and fruits. Do not feel that because you have eaten that many, that you can not eat anymore. We should be trying to eat as many vegies and fruits as possible every day. Remember, don’t eat 4 apples! Always choose for variety. Maybe have half an apple with your cereal, a banana for your morning snack, a kiwi with your lunch and a handful of blueberries on your yoghurt for your afternoon snack. Note that the vegetables and fruits aren’t considered to be less necessary than wholegrains. This is because they are just as important.
6.  When we say CARBOHYDRATES, we mean: brown rice, wholegrain bread, wholegrain pasta, oats. Not the white variety.
7. No. That white burger is not healthy even though it would fit under the category of carbohydrates which are important. We all know the story. Wholegrain/brown is simply better than white, keeping you fuller for longer and far less processed and subject to the addition of numerous additives, preservatives and the like.
8.  The daily multivitamin is part of your diet.
9.  Most food pyramids don’t include the fact that many people need multivitamins to have enough vitamins in their body.
10.  NUTS, SEEDS, BEANS AND TOFU - these should be part of your daily diet.
11.  Nuts, seeds, tofu and legumes should be part of what you eat everyday. They are another source of all sorts of vitamins and minerals, calcium (tofu), plenty of fibre, protein and good fats (nuts). Beans keep you full for a long time. Be sure to add chickpeas or some pinto beans to a salad! Tofu may turn some people off because it seems to be this squidgy, tasteless… thing. You can make it taste great by rubbing some silken tofu with a little salt and then pan-frying until the outside creates a bit of a layer and is golden-brown.
12.  FISH, POULTRY AND EGGS should also be an essential part of your diet.
13.  Fish - Aim to eat more fish than meat. Opt for fish like salmon, tuna and sardines which are high in omega-3 fatty acids and honestly taste greaet in anything and everything. Try a wholegrain sandwich with tuna, avocado and rocket, sardines on some hot wholegrain toast or some smoked salmon in your salad.
14.  Poultry - Always look for leaner and less-fatty ways to cook your meat. No, the fried chicken wings from KFC doen’t count. Try some roasted chicken from dinner in your salad or as part of your dinner. Turkey is a very lean meat so try that in salads and sandwiches.
15.  Eggs are fantastic for getting protein. Poached, boiled or pan-fried, eggs keep you feeling fuller for longer, making them great for breakfast.
16.  Alcohol IN MODERATION
17.  We all know that alcohol isn’t necessarily good for you. It can lead to weight gain and damage to all sorts of organs. It is however okay to drink in moderation. The French drink their glass of red wine each day but they don’t binge. Countless studies have shown that the French way of consuming alcohol can in fact reduce the risk of cardiovascular disease. So, remember, MODERATION IS THE KEY.
18.  Dairy products/Calcium supplements - eat 1 to 2 servings.
19.  Dairy products are a great source of calcium but are normally high in fat if we are looking at the normal option. There are other sources of calcim such as broccoli and tofu which you cna opt for. On the other hand, you definitely should not rule out dairy whatsoever becasue calcium is crucial for bone strength and growth.
20.  USE SPARINGLY - RED MEAT & BUTTER, REFINED GRAINS, POTATOES, SUGARY DRINKS & SWEETS, SALT
21.  It may be a little of a surprise to find red meat in this category but red meat is incredibly hard to digest and often very high in saturated fats, as is butter. Our refined grains such as white rice, bread and pasta are highly processed, bleached, whizzed around with other strange ingredients to taste ‘great’ (I personally don’t like the taste of white bread :P) and are high GI and should therefore be eaten very little if not at all. Potatoes are also a form of carbohydrates to consume sparingly. Sugary drinks and sweets… well obviously any form of excess of sugar should not be consumed too often. And don’t load up on the sodium! Sodium is necessary for body function but too much of it can lead to high blood pressure, kidney disease and coronary heart disease.  

~ M .   A n t o  .  K a u l i t z   <3