We're not saying there's no place for the occasional treat. Indeed, the best approach to healthy eating is to consume everything in moderation; except vegetables, fruit and fish. And if you're unsure about how much fruit and vegetables to eat, seven serves per day (two of fruit and five of vegetables) will do wonders for your body.
As for the kitchen clean-out, help your parents to get rid of, or reduce quantities of the following items:
• 'Refined' sugars: Slash your supply of table sugar, brown sugar, jam, syrups and honey, soft drinks and fruit drinks.
• White flour, white bread, white rice, white pasta, (note the emphasis on the WHITE), biscuits, cake mixes
• Breakfast cereals that are high in sugar
• Full fat and full-cream dairy products such as milk, butter, cheeses and mayonnaise
• Oil-based salad dressings and coconut products.
Use the spare space in the fridge and cupboards to stock up on:
• Wholegrain breads, rices and pastas. The browner and coarser the better. Try brown basmati rice as an alternative to white rice.
• Fruits, vegetables, grains and nuts come in all the colours of the rainbow. Pile up your pantry with as many as you can.
• Beans, peas, corn and lentils, even good old baked beans (preferably low salt)
• Fresh corn or corn kernels in a can
• Nuts and seeds: Except for coconuts, most nuts are great sources of healthy fats. Peanuts are among the best but pecans, pistachio and walnuts are also terrific. And don't forget seeds - sesame, pumpkin and sunflower.
• Spreads: peanut butter (read the label to check for salt and sugar) and yeast spreads such as Vegemite
• Snacks: popcorn (check labels with microwave versions), rice crackers, pretzels (watch the salt), low-fat corn chips.
• Tomato products: sauces, pastes, relishes, chutneys and salsas, skinned or chopped in cans, semi- or sun-dried. Again, try for low salt products.
• Tuna: canned in water – remember what we said about fish, earlier?
• Dairy products:
o Cheeses - cottage, ricotta, parmesan, feta and reduced fat cheddar
o Milk - skim or reduced fat (2 per cent fat), definitely not flavoured
o Yoghurt - Choose plain rather than fruit flavoured, then add your own fruit.
• Eggs: Eat yolks in moderation, but the whites are very good for you
• Fish: Fresh fish is fantastic if it's not battered and /or fried.
• Soy products: milk (calcium fortified), tofu and miso.
• Meat and poultry: lean cuts such as round or sirloin steak, skinless chicken or turkey, lamb, pork and veal. Trim off the excess fat and avoid frying.
A final word
Good food is only half of the equation for a healthy body. Making sure you're physically active for at least an hour a day is the other half. Take a friend or family member with you for a walk, run or bike ride and you'll both be better for it.
Related reading:
Calcium Cool for Cats
Healthy Eating Tips from Overseas
Healthy Snacks
The Most Important Meal
