THE FOOD PYRAMID

The food pyramid is a guideline to a well-balanced diet. The food serving requirement is different among individuals as the energy (calories) needs for each person is different. EAT THE LEAST – Oil, fats and salt Should be kept to a minimal as our bodes only need these in the little amounts Oil and fats provide double the calories if compared to carbohydrates and protein EAT LESSER THAN YOU CAN – Meat, poultry, fish, legumes, milk...

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EATING FISH CAN HELP LOWER CHOLESTROL LEVEL

Researchers have discovered that people who eat fish three or more times a week are less likely to suffer from heart disease and high blood pressure. This is primarily due to the high omega-3 fatty acid content of fish. The best fish sources of omega-3 fatty acids are fatty fish like salmon, tuna, trout and sardines, but eating any type of fish will benefit your heart. Omega-3 fatty acids have been shown to reduce atherosclerosis, ventricular arrhythmias,...

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ADD MORE FIBER CONTAIN FOOD IN YOUR DAILY DIET.

Fiber helps make sure that the nutrients released from the foods you eat get absorbed at a steady rate. Therefore, adding more fiber to your diet can help maintain steady energy levels throughout the day. Good sources of fiber include beans, chickpeas, lentils, and whole grains. -As you add more fiber and Vitamin C to your diet, be sure to also drink enough water! Dehydration is a common cause of fatigue-like symptoms. ...

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MAKE STRONG BONES

-Limit your sodium intake for strong and healthy bones. -Not only does too much salt lead to high blood pressure and cardiovascular disease, it has been linked to brittle bones and kidney stones. The molecule that removes sodium from your body takes calcium with it. This calcium is either excreted, resulting in poor bone density or builds up in your kidney, leading to stones according to study by the University of Alberta. -TO KEEP your bones...

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STOP SKIPPING BREAKFAST. WHY?

A high-protein of meat or eggs will keep you felling fuller for longer, so you consume 200 fewer calories over the day than those who eat a carb-based breakfast according to the University of Missouri.  -Whatever you do, don't skip the first meal of the day: those who eat 40%more confectionary, 55% more fizzy drinks and 45% fewer vegetables than those who don't. ...

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GARLIC and other members of the onion family

Garlic has been used for centuries to promote good health. Research shows that members of the allium family, such as garlic, spring onions and other onions, can be used to lower cholesterol and protect the heart. Use garlic liberally in cooking and on fresh salads. Researchers believe that the high garlic content of the so-called Mediterranean diet is one of the factors that make this diet so heart-friendly. ...

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WHAT EATING BANANAS CAN DO FOR YOU:

BANANAS are low in calories and have no fat, no sodium, and no cholesterol. They contain vitamin C, potassium, fiber, and vitamin B6. - Research shows that eating bananas may lower the risk of heart attacks and strokes, as well as decrease the risk of getting some cancers. - Bananas are the only fruit that contains the amino acid tryptophan plus vitamin B6. They help your body produce serotonin—a natural substance that alleviates depression....

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EAT MORE FOOD containing Vitamin C

Foods rich in vitamin C include all the citrus fruits (oranges, grapefruit, lemons and naartjies), all berry fruits (cranberry, strawberry, blackberry etc), guava, spanspek, mango, the entire cabbage family (green and Chinese cabbage, broccoli, Brussels sprouts), as well as sweet and chilli peppers. ...

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GOOD DAILY DIET: Olive oil and olive products

Olive oil is rich in monounsaturated fatty acids and vitamin E. Research has shown that foods with a high monounsaturated fatty acid content lower "bad" low-density lipoprotein (LDL) cholesterol and increase 'good' high-density lipoprotein (HDL) cholesterol. Anyone with raised cholesterol levels needs to increase his HDL cholesterol and lower his LDL cholesterol levels, which olive oil and products made of olives, will promote. Have one or two...

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