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May 26

Dont just hotwing it: Your guide to creating a balanced yet affordable diet – The South African

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The South African population continues to undergo a rapid epidemiological shift because our lifestyles are changing what food we eat. We have access to fast food joints, neglecting nutritious homemade meals.

This has subjected us to a pattern of nutrition-based diseases, but it is encouraging that diet is one of the modifiable lifestyle-related risk factors for poor health.

Diets are not a one-size-fits-all solutions. So, how can we create personalised balanced and nutritious diet that suits a student budget?

We can use the Food-based Dietary Guidelines (FBDG), which is a positive, practical, sustainable, affordable, and culturally sensitive guideline to a healthy South African diet.

Remember: Cristiano Ronaldo needs 10 teammates to play a soccer match and win. The same goes for a winning diet plan: The success is based on the combination of foods consumed over a longer period. See it as basically as an investment that matures into dividends of healthy eating habits!

The human body needs no less than 40 different nutrients to stay healthy. This guideline aims to encourage you to increase the variety of food eaten and food group combinations. This increases micronutrient intake such as iron(erythrocyte formation), magnesium, vitamin C, vitamin B12, phosphorus, vitamin B6, riboflavin, thiamine, and vitamin A.

Being active increases energy use improves digestion and immune system function. It is encouraged to stay active.

Starch food includes maize meal, bread, cereals, potatoes, rice, pasta. The common misconception is that starchy foods are fattening and should be avoided. It is a good idea to plan meals with starch being basis (50% of the plate).

Preferably use wholewheat, unrefined, and fibre-rich starch. Remember to drink water with fibrous food to suppress the feeling of hunger and increase the period of satiety.

They are excellent sources of micronutrients and improve immune system functioning. They are low in fat, energy, and high in fibre. Additionally, a tremendous choice for in-between meal snacks.

Eat dry beans, split beans, lentils, and soy products. They are high in fibre and provide an alternative meat replacement as a high protein source.

Dairy products are an important source of calcium, which is aids growth, development, and prevention of bone disorders and hypertension (high blood pressure).

You are advised to eat lean cuts of meat and remove all visible fat before cooking and red meat is also suggested as it increases iron which important is red blood cell production. Iron deficiency causes anaemia.

Several glasses a day will do the trick.

Choose vegetable oils rather than hard fat, this includes cream and butter.

Tip: The next time you go shopping, it might be advisable to also check the typical nutritional information on the back or side of the packaged product.

Be kind to yourself: Some hotwings or burgers twice week wont hurt either, its all a processso do it slow and gently.

Go here to read the rest:
Dont just hotwing it: Your guide to creating a balanced yet affordable diet - The South African

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