By changing the way you eat you can improve your health and optimise your wellbeing. To start out, Dream Clubs would like you to consider the following guidelines and work towards balancing your lifestyle.

 

GUIDELINES FOR A HEALTHY DIET

DRINK PLENTY OF WATER

The body requires 6-8 glasses of water a day to stop us getting dehydrated.
More is needed when we are active or when the weather is warm.
If you think you are hungry before meal times, have a glass of water and give it ten minutes. Usually the body confuses dehydration with hunger causing people to eat when not necessary.

DON’T SKIP BREAKFAST

Breakfast is the most important meal of the day as it gives us energy to get started. Skipping breakfast doesn’t help to lose weight. The body will miss out on essential nutrients and there is a higher chance of snacking on foods that are high in fat and sugar i.e. biscuits and pastries.

BASE MEALS ON CARBOHYDRATES (Starchy foods)

Not only are starchy foods a good source of energy, they contain fibre, calcium, iron and B vitamins which are all essential nutrients the body needs. Wholegrain foods are the best option as they contain more fibre and nutrients and digest more slowly, helping us feel fuller for longer.

EAT PLENTY OF FRUIT AND VEGETABLES

Fruit and vegetables can help to reduce the risk of coronary heart disease and some cancers. Try to eat at least 5 portions a day. This can be achieved by adding sliced banana to your cereal or have a side salad with lunch. Have at least one portion of vegetables with your evening meal and snack on fruit in between meals.

EAT MORE FISH

Fish is an excellent source of protein, essential fatty acids and contains many vitamins and minerals. You should aim to eat 2-3 portions a week, one of which should be oily.

Oily fish contain omega 3 fatty acids, which can help keep our hearts healthy. Types of oily fish include: - Salmon, mackerel, trout, herring, fresh tuna, sardines, pilchards and eels.

CUT DOWN ON SATURATED FAT AND SUGAR

The body requires unsaturated fat to stay healthy. If too much saturated fat is consumed the amount of cholesterol in the blood will rise increasing the chance of developing heart disease and weight gain.

A LOT OF FAT:	A LITTLE FAT:
20g or more per 100g	3g or less per 100g
5g saturated or more per 100g	1g saturated or less per 100g

Watch out for foods high in fat and try and cut them out of your diet.
You must also watch out for sugars, which also store as fat if not used by the body. On the nutritional label check, Carbohydrates- sugars for contents

A LOT OF SUGAR:	A LITTLE SUGAR:
10g or more per 100g	2g or less per 100g

EAT LESS SALT

Salt is found in processed foods such as soups, sauces, bread, biscuits and ready meals. Eating too much salt can raise blood pressure, and people with high blood pressure are three times more likely to develop heart disease or have a stroke compared to people with normal blood pressure.

BE MORE ACTIVE

By including some activities into your lifestyle you can become healthier. Being underweight or overweight can cause health problems so it is beneficial to stay in a healthy weight range for your height. You can find out more about this topic when you have your health assessments.