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1. Enjoy a variety of food. Variety means eating different foods within a meal, on different days and preparing food in different healthy ways. This ensures that our diet contains sufficient nutrients and that it is more enjoyable. The more colourful a plate of food, the better the variety. 2. Be active Regular exercise has many benefits including weight control, reducing the risk for heart disease and osteoporosis, relaxation and better sleeping patterns. Aim to do at least one 30-45 minutes physical activity session every day, or three short 10-minute sessions over the course of the day. Make use of every opportunity to move! 3. Drink lots of clean, safe water. Every person should drink at least six to eight glasses (or more according to thirst or when physically active) of clean, safe water every day. This also includes Rooibos and other herbal teas with no added sugar or milk and low energy or sugar free cold drinks. 4. Make starchy foods the basis of most meals Starchy foods include maize meal, cereals, samp, bread, rice, pasta, potatoes and sweet potato. These foods are rich sources of carbohydrates, our main source of energy, and should be consumed with every meal. It is important to choose unrefined starchy foods which are high in fibre since these increase satiety, supports healthy bowel functioning and lower the risk of developing diseases such as obesity and heart disease. Unrefined starches include wholewheat bread, brown rice, whole-wheat pasta, high fibre cereals, oats and course maize meal. 5. Eat plenty of vegetables and fruit every day Fruit and vegetables are high in vitamins, minerals, fibre and water and one should aim to eat 5 portions or more per day. Try to eat different vegetables and fruit e.g. at least one good source of Vitamin C (e.g. tomato, the cabbage family, citrus fruit and guavas) and one dark green or dark yellow vegetable. 6. Eat dry beans, split peas, lentils and soy regularly Legumes (or plant proteins) should be eaten two to three times per week. They are affordable, high in protein and fibre and low in fat and can easily be included in soups and stews. 7. Chicken, fish, meat, milk or eggs can be eaten daily Small portions of these foods can be eaten daily, but need not be eaten daily. Animal-based foods are higher in fat (saturated fat) and we tend to eat more thereof than we need to. Try to include more plant protein sources and fatty fish (e.g. snoek, sardines, pilchards, macriel, and salm) and less red meat. 8. Eat fats sparingly Fat intake should be limited, especially saturated- and trans fats (animal fats, full cream dairy products, chocolate, coconut, hard margarine, full cream products, baked goods for e.g. pies and cookies and palm oils e.g. coffee creamers and artificial cream). Rather include more mono-unsaturated fats in limited amounts in your diet (e.g. use canola oil or olive oil instead of sunflower oil, spread avocado or peanut butter instead of margarine on bread) and polyunsaturated fat than saturated fat. 9. Use salt sparingly Use small amounts of salt in food preparation and avoid the use of extra salt at the table. Rather use herbs, salt-free spices and flavorings instead of salt. Also avoid processed foods with a high salt content. 10. Use food and drinks containing sugar sparingly and not between meals Sugar is rich in energy, but it contains no other nutrients and can cause obesity if eaten in excess or with fatty foods. Choose foods and drinks with little or no sugar and avoid consuming sweet food and drinks between meals as this can cause tooth decay. 11. If you drink alcohol, drink sensibly Alcohol is high in energy and contains no other nutrients. One does not need to drink alcohol, but if so, use it in moderate amounts (1 drink for women and 2 drinks for men per day). A standard drink is classified as 1 can of beer, 1 tot of spirits, 125ml of wine and 60ml sherry.
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