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By Lilandi van der Berg RD (SA) from René Smalberger Dietitians

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In today’s busy life, balance is one of the most difficult things to achieve. Following a healthy, balanced diet should however not be one of them. Here are a few helpful tips to get you on your way to better health:

Never skip breakfast as it is the most important meal of the day. Aim to eat 6 small, regular meals.

Choose unrefined, high-fiber foods, as they provide the body with energy and other important nutrients. Portion size should be controlled as part of weight management.

Increase the intake of soluble fiber which reduces blood cholesterol levels and reduces the risk of heart disease and certain types of cancer. Soluble fiber is found in foods such as oats, oat bran, legumes, apples, carrots, pumpkin and beetroot.

Eat plenty of vegetables and fruit, to boost the immune system.

Food from animals (meat, chicken, fish, eggs, dairy) do contain essential nutrients but is also high in fat. Always choose lean cuts of meat and low fat dairy products. Remove excess fat from meat and the skin from chicken before cooking. Limit the intake of processed meats.

Fats should never be excluded from the diet. The matter to consider when it comes to fat is QUALITY as well as QUANTITY. A high fat intake should be avoided as it can lead to becoming overweight, high blood cholesterol levels and heart disease. Certain fats do however have good health properties.

Good fats that benefit the body and should be included in the daily diet in controlled amounts include mono-and poly-unsaturated fats found in good quality soft tub margarines, olive and canola oil, avocado, nuts, seeds and fatty fish such sardines, pilchards, salmon and herring. Limit the intake of sugar because it provides significant energy with none or little nutrients and can lead to weight gain in the long term.

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Take control of your own health today by making better food choices. After all, prevention is better than cure. To help you plan an individualized meal plan, consult a REGISTERED Dietitian. To find one in your area, you can visit our website on www.adsa.org.za