Eating healthily

on Monday, October 17, 2011 with 0 comments
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TO obtain the ideal weight, there must be a balance between eating and physical activity.
Unhealthy eating, in combination with a sedentary lifestyle, will contribute to obesity. Obesity is the main cause of diseases like diabetes, hypertension, heart disease and cancer.
Because of that, everyone is encouraged to eat according to your daily caloric needs, as listed below:
·Women = 1,800 kilocalories (kcal)
·Men = 2,000 kcal
·Teenage girl = 2,000 kcal
·Teenage boy = 2,500 kcal
And note that the more physically active you are, the higher will be your daily calorie needs.
A variety of foods provides all the different nutrients needed by the body. Practise a balanced diet, and vary your food according to the guidelines in the Malaysian Food Pyramid.
Choose your meal from the five food groups according to the proportions shown by the food pyramid.
Vary the types of foods for each food group in your meal. (See graphic)
And choose healthier cooking methods like broiling, roasting, baking and boiling, as well as decreasing frying and reducing the use of santan(coconut milk) in your cooking.
Parents play an important part in preparing healthy meals for their families, and need to be aware of the health problems caused by unhealthy eating habits.
Because of that, you might need to be more creative in coming up with healthy recipes for the family.
Some tips for healthier family meals are:
·Using healthier cooking methods as stated above.
·Using cooking equipment like non-stick pans to reduce the use of oil.
·Modifying recipes that call for the use of a lot of oil.
·Serving plain water during meals.
·Decreasing the amount of sugar in food and drinks.
·Serving fresh fruits for dessert.
·Replacing condensed milk and creamer with fresh or low-fat milk when making drinks.
·Using dried fruit like dates, raisins or prunes to replace sugar in cooking.
·Practise reading food labels, and avoid buying food or drink products that list sugar at the forefront of the ingredients list.
·Buying products labelled “low in sugar” or “sugar free” for the family.
·Prioritising healthy snacks like fruits for the family.

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Category: Health , Lifestyles



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