For many years now, the
diet has been too high in all things unhealthy.
Vegetables, fruits and grains have taken a backseat
to hamburgers, pizza, and tacos.
made us very vulnerable to heart and blood vessel
diseases, not to mention a whole range of other
make a huge difference to your heart and general
health by making a few simple changes to your eating
ha bits. Start gradually, and see how many of these
changes you can incorporate into your daily diet.
1. Make vegetables a major part of
at least one meal each day, and eat plenty of fruit.
2. Choose wholegrain breads instead
of white varieties more often.
3. Eat more cereals (rice, pasta
and other grains) and legumes (peas and beans). If
you are making an eastern dish for your family, try
flavoring it with small amounts of lean meat, rather
than centering the whole meal around meat.
4. Use small amounts of very lean
meats, and eat poultry without skin.
low-fat dairy products (milk, yoghurt and cheese).
6. Eat fish at least twice a week,
but don't fry it. The Chinese preparation of steamed
fish is the healthiest. Curried and grilled fish are
high-fat and/or high sugar bakery products, fast
foods, desserts, soft drinks and confectionery
occasional treats rather than everyday food. A rich
dessert doesn't need to be served everyday!
monounsaturated or polyunsaturated
oils (eg, olive, canola,
sunflower and safflower)
small amounts of margarine spreads or olive oil
instead of butter.
10. Grill, boil, steam, bake or
microwave rather than fry.
11. Reduce your salt intake.
plenty of water.
13. Rediscover the joy of cooking wholesome meals at
home, and teach your kids about healthy eating!