Food 4 u

Eating well and being active is important for our health

Healthy eating and a healthful way of life are important for how we look, feel and how much we enjoy life. The right lifestyle decisions, choosing good food and being physically active can help us make the most of what life has to offer. Making smart food choices early in life and through adulthood can also help reduce the risk of certain conditions such as obesity, heart disease, diabetes and certain cancers.

Eating is not just for nourishment or to stop a rumbling stomach. Eating is one of life’s great pleasures. Being physically active and having a good diet are the building blocks of good health!

Many think that healthy eating and an active lifestyle are too hard or boring. Eating healthily does not need to be boring or tasteless! You don’t have to give up your favourite foods or sacrifice taste in meals.

Similarly, being physically active might mean some effort but can be fun. It is all a question of developing some good habits. This may appear difficult, too much trouble or you may feel that you lack time, but good habits are in fact not so difficult to adopt. Even small changes will impact your health and the enjoyment you get out of life, all your life.

Here are the key facts that will help you stay in good shape.

1.    Enjoy a wide variety of foods

Eating different foods every day is the recipe for a balanced diet. You need more than 40 different nutrients (proteins, carbohydrates, essential fats, vitamins and minerals) for good health and no single food can supply them all. That's why consumption of a wide variety of foods (including fruits, vegetables, cereals and grains, bread, potatoes, rice, pasta, meats, fish, poultry and eggs, dairy products and fats and oils), is necessary and any food can be enjoyed as part of a healthy diet.

Foods are not simply "good" or "bad" , but there are good or bad diets. Feeling guilty about eating the foods you love does not help. Any food can fit into a healthy lifestyle just by remembering moderation and balance.

1.1. Enjoy plenty of fruits and vegetables (aim at 5 a day)

Fruits and vegetables are “packages” of nutrients like vitamins (e.g. vitamin C, vitamin E), minerals, fibre and other substances (e.g. antioxidants like carotene, which gives the orange colour to carrots) that are healthful. In general, they are also naturally low in fat and calories so they can help to maintain weight and prevent obesity. Eat them at every meal (and at snacks) and aim at 5 servings a day. Fruit and vegetables also contribute
to fluid intake.
     
Tips
•    If you feel hungry, fill up on fresh fruit and vegetables, or put some fruits in a blender for a delicious fresh drink or in-between meal snack.
•    If you do not enjoy fruits and vegetables at first – try some new recipes or see what ready prepared juices and dishes are available in the supermarket.
•    Eat a rainbow - Aim for a diet rich in fruits and vegetables of all colours as they are rich in different nutrients.
•    If you have difficulties eating your greens, increase the amounts of fruits you eat to compensate.
•    Add vegetables to rice, pasta or potatoes and enjoy fruits and vegetables as tasty snacks.
•    Use the “small step strategy”: increase your intake from your present level (from 1 to 2, from 2 to 3, etc.) and progressively reach the 5 a day goal.
•    Tinned frozen or dried fruit and vegetables and juices also contribute to your 5 a day.

1.2. Base the diet on plenty of foods rich in carbohydrates

Carbohydrate-rich foods provide energy, needed by your brain and muscles, but also minerals and vitamins. Most people do not eat enough of carbohydrate-rich foods, such as bread, pasta, rice, other cereals (maize, barley, rye), pulses (beans, lentils, chick peas) and potatoes. At least half of the calories in our diet should come from these foods that are rich in starches.

Tips
•    Include  a carbohydrate food e.g. some pasta or, breads or, rice or, potatoes, or cous-cous, or wheat, or barley or rye  in every meal.
•    Wholegrain bread, pasta and other cereals will help to boost fibre intake.
•    Avoid preparing those foods with lots of butter or oil

1.3. Don’t forget your dairy

Milk and dairy products contain calcium, which is essential for growth and for having strong bones all of your life. The best way to get lots of calcium is to eat lots of calcium-rich foods, like milk and other dairy products (yoghurt, cheese and fresh cheese). Other foods that can contribute to your calcium intake include certain mineral waters, certain dried fruit and green vegetables. Also getting some vitamin D through sun exposure can improve calcium absorption.

Tips
•    During the day, vary your dairy choices: for example, milk in the morning, yoghurt at lunch time and a little piece of cheese at the evening meal or as a snack. A glass of milk, a pot of yoghurt or 20g of emmental cheese have the same amount of calcium (approximately 200mg).
•    If you feel that milk has no taste, try adding a bit of vanilla, cocoa powder or cinnamon or mixing in some fruits.
•    Chose low-fat (semi-skimmed or skimmed) varieties of milk and dairy products).

1.4. Eat meat, fish, eggs or other protein sources…once or twice a day

Meat, fish and eggs contain proteins that are necessary for your skin, muscles and organs (like the brain or the heart). They also contain iron which is important for growth, particularly during adolescence. If you lack iron, you may feel very tired (extreme lack of iron can cause anemia).

Red meat, liver, poultry, shell fish (mussels, oyster, scallops are particularly rich in iron) and fish (canned sardines have good levels of iron, although fish in general has lower levels) are good sources of iron (they contain a good amount and it is well absorbed).

Other sources, such as eggs or foods of vegetable origin, like beans, dark green vegetables, nuts, sunflower seeds and some dried fruit (which are good snacks), also contain iron, but that iron is less well absorbed. However, they can contribute to complementing the iron intake. Adding lemon juice or eating those foods with fruits and fruit juices can help to increase iron absorption by the body.

Tips
•    It is not compulsory to eat meat, fish or eggs at both lunch time and dinner. Once a day is a reasonable frequency for most people.
   o    Have oily fish at least twice a week.
•    If you don’t like meat, eat fish or eggs and dairy products to meet your  protein needs.
•    Combine foods to improve iron absorption:
   o    Cereals or eggs with a citrus fruit or vegetables (e.g. omelette with a salad or a glass of orange juice with breakfast cereals)
   o    A cereal-based product or pulses with meat or fish (rice with chicken; chick peas salad with tuna, etc).
•    Combine pulses with a cereal product (especially if you are vegetarian) to get the protein you need (e.g. Chick peas with cous-cous, red beans with corn, lentils with rice, etc).

1.5. Control the amount of fats and choose the right type

Fats are essential to the good functioning of our body. For example they are a component of all cell membranes in our body. However, they are rich in calories and thus should be eaten in moderation. Controlling the amount of fat and choosing the right type i.e. unsaturated fats (found in nuts, seeds, vegetable oils and fish) is the best advice for a healthy diet. Everyone needs unsaturated fat for good health. In contrast, saturated fat (found in full fat dairy foods, pies, pastries, fatty meats and sausages) should be eaten in moderation.

Tips
•    Eat lean cuts of meat (or trim the visible fat)
•    Prefer grilling, baking and boiling to frying
•    Eat a variety of oils by alternating or mixing them: olive oil, peanut, corn, nut, rapeseed, sunflower, linseed, safflower, soybean etc. They will give different tastes to your dishes. 
•    Prefer soft margarines to butter on bread, and spread butter, margarine and other fat-rich toppings thinly on bread.
•    If you go to a fast-food restaurant, choose the simple hamburger without bacon or cheese and eat a small portion of fries rather than a big one. Try ketchup and mustard instead of mayonnaise or use low-fat mayonnaise if available. Remember to balance your food choices over time, and don’t forget your vegetables and fruits.
•    Try low-fat dairy (e.g. semi-skimmed milk, low-fat yogurt and cheese)

1.6. Eat sweet foods in moderation

Sugary foods or confectionary can be part of a balanced diet and can add enjoyment to it if eaten in moderation. If you like them, there is nothing wrong, but you should not over consume them. Instead, eat them in small portions and consume them less frequently.

Tips
•    Try not to buy too many of those foods (sweet snacks, pastries, ice-creams, desserts) to reduce temptation.
•    Treat treats as “Treats”. Reserve your favourite pastry for Sunday breakfast, and treat yourself from time to time to a sweet bar as a snack.
•    Be careful with sugar-reduced “light” products, as they may be rich in fat. Read the food labels.

1.7. Drink plenty of fluids

You need to drink plenty of liquids because more than half of your body is made up of water and your body does not store it. Water is necessary for all your body cells and your blood. You need to drink at least 1.5 to 2 litres (6-8 glasses) of fluid a day or more if it’s very hot or if you are physically active. Your body’s preferred choice is water, be it plain tap water or bottled water, but variety can be fun too. You may find that you are less thirsty if you eat plenty of fruit and vegetables, this is because they have a high water content and can contribute substantially to your fluid intake.

Tips
•    Aim to drink about 6 glasses of fluid everyday, preferably plain water
•    When you do sports, don’t forget to quench your thirst – bring a big bottle of water with you.
•    If you don’t like the taste of plain water, add a bit of lemon juice or try sparkling water.
•    If you love sweet drinks, try from time to time natural fruit juices (no added sugar) or a low-calorie drink.

2.    Eat moderate portions – reduce, don’t eliminate foods

Balancing your food intake means getting enough, but not too much, of each type of nutrient. If you keep portion sizes reasonable, it’s easier to eat all the foods you enjoy without having to eliminate any. Moderate amounts of all foods can help ensure that energy (calories) intake is controlled.

Tips
•    Examples of reasonable serving sizes are: 100 grams (the size of a palm) of meat, one medium piece of fruit, ½ cup raw pasta or one scoop of ice cream (50g).

3.    Eat regularly – don’t skip meals

Eating regularly contributes to balancing your diet and provides your body with nutrients when they are needed. Its important to take time to stop, relax and enjoy mealtimes and snacks. Eat roughly at the same time every day, so that the body has a daily rhythm.

Skipping meals, especially breakfast can lead to out-of-control hunger, often resulting in careless overeating. Breakfast is particularly important as it helps kick-start the body by supplying energy after a long sleep and fast. Skipping your usual breakfast can also cause you to lack concentration at school.

Snacking between meals can help curb hunger, but don’t eat too much as a substitute for proper meals. Don’t forget that your snacks contribute to the total calorie intake.

Tips
•    Whether you have three meals or six mini-meals or snacks, the aim is to make healthy choices you can enjoy.
•    At breakfast, eat foods rich in carbohydrates, such as bread, cereal and fruit with milk and some dairy product.
   o    If you don’t feel hungry when you wake up, take with you a piece of bread and some cheese, an apple or a banana or a little yoghurt and try to eat it before class starts.
   o    If you don’t have much time in the morning, prepare everything the night before.
•    At lunch time and at dinner,
   o    If you are not very hungry, eat smaller portions.
   o    Think of always having a carbohydrate-rich food (pasta, rice, etc), a piece of meat, fish or eggs, a dairy product, some fruit and vegetables and drink plenty of water.
•    Snack smart
   o    Fruits and vegetables are great snacks and provide you with lots of vitamins and minerals.
   o    Dairy products (milk, fruit yoghurt, some fresh cheese) combined with a cereal-based food, like bread or cereals are perfect snacks..
   o    If you eat smart at main meals, cookies, chips or candy are ok for an occasional snack.
   o    In-between meal snacking is not an obligation, eat only if you are hungry.

4. Care about your teeth

All types of carbohydrates (sweet or not) can contribute to tooth decay, especially if they are eaten too frequently throughout the day (e.g. constant nibbling or sipping drinks) and when oral hygiene is poor.

Tip
•    Care for your teeth by brushing them thoroughly but gently twice a day using fluoride-containing toothpaste.
•     Avoid. constant nibbling or sipping drinks  for both a healthy dentition and for a good body shape!).

5. Be more active and fit, get on the move!

Being physically active not only through sports but also in daily activities can be fun, and although it might take some effort, it will make you feel good. If you do some activity every day, you can develop an enjoyable routine.

Being fit is important to have a healthy heart and strong bones. Regular physical activity improves body flexibility, endurance, agility and coordination, and it also helps you keep your weight under control. Balance your energy intake (main meals + snacks) with your energy output (physical activity). Physical activity is a good way of increasing the energy (calories) expended. You don’t have to be an athlete to get on the move!
     
Sports is also an occasion to meet new friends, of going out, but also to release the daily tensions. Sports will help you develop several skills like solidarity (team sports), strategic thinking (combat sports), artistic skills (dance), etc.

Tips
•    Be active everyday and pick activities you enjoy.
•    Sports is a great way to make friends and socialise.
•    Take short trips on your bike, roller blades or roller skates.
•    Get the whole body moving by swimming, cycling, dancing or just walking.
•    If you live in a tall building, give up the lift and take the stairs.
•    Aim at the equivalent of half an hour of brisk walking every day.
•    Increase the number of daily steps, e.g. by getting off the bus two stops earlier

6. Start now - and make changes gradually

Gradual changes in your lifestyle are much easier to make than major changes all at once. For three days, write down the food and drinks you consume at meals and as snacks. Do you have too few fruits and vegetables? To start with, try to eat just one extra piece of fruit or vegetables a day. If you can find a friend doing the same thing: all the better and more fun. Similarly, try to increase step by step your level of activity.

Tips
•    Try eating one more fruit or an extra portion of vegetables each day
•    Cut back on oversized portions of high-calorie foods – try a smaller portion, share your foods with friends
•    Take the stairs instead of the lift or join your parents to walk the dog