Unisa online - Did you overindulge over the festive season?

Did you overindulge over the festive season? Are you trying to lose those extra kilos?

In part 1 of this healthy eating guide, Sister Ntombi from the Unisa Clinic gives some good advice.

Variety, balance and moderation

There is no secret to healthy eating. Be sure to eat a variety of foods: plenty of vegetables, fruit and wholegrain products. Also try to include some low-fat or fat-free dairy products, lean meat, poultry, fish and legumes. Drink lots of water and go easy on the salt, sugar, alcohol and saturated fats. Good nutrition should form part of an overall healthy lifestyle, which includes regular physical activity, limiting alcohol consumption, not smoking and stress management.

Here are some tips to get you started.

Tipping the scales in your favour

If your goal is to lose weight or maintain your current healthy weight, here are some tips to help you achieve that goal. Remember, to maintain weight, you must balance calorie intake with calories burnt through physical activity. If you eat more than you expend, you will gain weight. If you eat less (reduce calories) than you expend, you will lose weight!

Make healthy choices a habit. This will lead to a healthy lifestyle! Make a commitment to eat well, move more, and get support from family and friends. Even better, start eating healthier and being active together!

Remember to be realistic about your goals. If you try to reduce the calories, fat and sugar in your diet, and promise to make a drastic change in your level of physical activity, you may be setting yourself up for failure. Instead of trying to make many changes at once, set smaller, more realistic goals for yourself and add a new challenge each week.

Conduct an inventory of your meal/snack and physical activity patterns.Keep a food and activity journal. Write down what you eat, when and where you eat, and what you were feeling at the time. You will see what triggers your hunger and what satisfies your appetite. What foods do you routinely shop for? What snacks do you keep in the pantry?

Take your time! Eat only when you are hungry and enjoy the taste, texture and the aroma of your meal as you eat it. Remember, it takes approximately 15 minutes for your stomach to signal your brain that you are full.

If you choose to eat out, remember these important suggestions. Watch your portions. Portion sizes at restaurants (including fast food) are usually more than one serving, which can result in overeating. Choose smaller portion sizes, order an appetizer and a leafy green salad with low-fat dressing; share an entrée with a friend; or get a "doggy bag" and save half for another meal.

Forgive yourself. If you occasionally make mistakes, don’t give up! Forgive yourself for making that choice and keep working on it. Eat an extra healthy lunch and dinner if you had a high-calorie, high-fat breakfast. Add more physical activity to your day.

Remember physical activity. Aim for at least 30 minutes (adults) or 60 minutes (children) of moderate-intensity physical activity 5 or more days of the week. If you are just starting to be physically active, remember that even small increases provide health benefits. Check with your physician first, and then start with a few minutes of activity a day and gradually increase, working your way up to 30 minutes. If you already get 30 minutes of moderate-intensity physical activity a day, you can gain even more health benefits by increasing the amount of time that you are physically active or by taking part in more vigorous-intensity activities.

* Staff members who want to lose weight and/or want tips on healthy eating are invited to a weight loss class at 13:00 each Friday. The class will take place at the Unisa Clinic. For more information, please contact Sister Ntombi on 012 429 6629/8632.