Cooking From The Heart PLR Ebook

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How healthily do you and your family eat?

A healthy diet includes plenty of vegetables, fruit and high-fibre starchy foods, and is low in fat (especially saturated fat), salt and sugar. Take the quiz on the next page to see how healthily you and your family are eating. Your results will show whether you need to improve your eating habits.

If you ticked “No” for any of the questions, your and/or your family’s diet can be improved. The more “No” answers you ticked, the more unhealthy your diet is and the higher your risk of chronic diseases such as high blood pressure, diabetes, heart disease, stroke and cancer. You need to think about changing your diet to improve your overall health. You can make a start by following the healthy eating guidelines (pages 4-13) in this book and by preparing some of the delicious recipes.

If you ticked “Yes” for some questions, you are making good progress, but you can still benefit by making more changes to your eating habits.

If you ticked “Yes” every time – well done! You are well on your way to preventing chronic diseases because you are choosing healthier options and avoiding the unhealthy foods eaten by many South Africans.

Carry on reading to learn more about healthy eating and why it is important for you and your family …

Guidelines for healthy eating

A healthy lifestyle helps to prevent and control chronic diseases such as high blood pressure, diabetes, heart disease, stroke and cancer. Healthy eating is one of the most important things you can do for a healthier life. Remember that you also need to exercise regularly and avoid smoking. The following tips will help you and your family to eat healthily.

Enjoy a variety of foods.

Eating different types of food gives your body all the nutrients it needs. The more colourful your plate of food, the wider the variety.

Eat dried beans, split peas, lentils or soya at least twice a week.

They are a good source of protein, low in fat and high in fibre. You can replace meat in some meals with these foods.

Make highfibre starchy foods part of most meals.

These foods can help you feel fuller for longer and lower your risk of de - veloping obesity, Bad fats can increase your cholesterol and block your blood vessels, which can lead to a stroke or heart attack. Try to include tinned or fresh fish as part of your diet at least twice a week. Good examples are pilchards, snoek, sardines or tuna.

Have low-fat milk, maas or yoghurt every day.

Dairy products are an excellent source of calcium. This can help protect your bones and help prevent high blood pressure, diabetes, osteoporosis and heart disease. Good options are low-fat or fat-free dairy products and reduced- fat cheeses. heart disease and cancer. Good examples are brown or wholewheat bread, coarse maize (mealie) meal, oats and brown rice.

Try to eat 5 vegetables and fruit every day.

Remem ber to eat vegetables and fruit from the different colour groups (red, green, yellow and orange). The vitamins, minerals and fibre in these foods help to pro tect you against chronic diseases. Chicken, fish, meat or eggs can be eaten every day. Choose lean or lower fat options with less bad (saturated) fats.

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