The Topic of the month at IPS International this January is Healthy Eating.
Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best.
This means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight.
The key to a healthy diet is to:
Eat the right amount of calories for how active you are, so that you balance the energy you consume with the energy you use. If you eat or drink too much, you’ll put on weight. If you eat and drink too little, you’ll lose weight.
Eat a wide range of foods to ensure that you’re getting a balanced diet and that your body is receiving all the nutrients it needs.
It’s recommended that you eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried or juiced.
Brain foods that add value like fish contain omega 3, which can fight depression and anxiety.
You need some fat in your diet, but it’s essential to pay attention to the amount and type of fat you’re eating.
Don’t overeat junk food as this could lead to an increased risk of obesity and chronic diseases like cardiovascular disease, type 2 diabetes, non-alcoholic fatty liver disease and some cancers. Junk food can also make you feel sluggish and tired.
It is recommended that men have around 2,500 calories a day and women should have around 2,000 calories a day.
Healthy Eating Portion Distortion
No matter how healthily you eat, you can still put on weight if you’re overeating. Food portion sizes today are far bigger than they were 30 years ago, which means we’re consuming a lot more calories than we realise. In fact, many of us no longer know what makes a normal portion – a problem known as portion distortion.
Regain some portion control with these six simple tips:
- Eat with smaller plates and bowls; you’ll have a smaller portion and still feel satisfied
- Aim for two portions of vegetables on your plate. This helps to cover your plate with low-calorie filling food, leaving less room for higher-calorie ingredients
- Eat slowly, it takes about 20 minutes for your stomach to tell your brain you’re full. When you eat fast, it’s easy to overeat
- Turn off the TV; eating in front of the TV can mean you eat more without noticing or enjoying your food
- Weigh your food; use kitchen scales to weigh your ingredients before you cook, this will help you stick to the suggested serving sizes
- A healthy breakfast that is high in fibre and low in fat, sugar and salt can form part of a balanced diet and can help you get the nutrients you need for good health and will stop you picking throughout the day
Eating a healthy, balanced diet plays an essential role in maintaining a healthy weight, which is an important part of overall good health as well as a reduced cancer risk, diabetes management, strong bones and teeth, improved memory and better mood.
Being overweight or obese can lead to health conditions such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health; you can have a weakened immune system, fragile bones, tiredness and malnutrition and growth, development and fertility issues.
Where to get additonal support and advice?
If you need help or any guides to eat well and change your life for the better, please talk to one of the IPS Safeguarding Officers, who can refer you to sources of support or use the links below to help: