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As someone with a keen interest in fitness and nutrition, Cleon Papadopoulos recognises that the body needs a certain amount of fat and calories in order to thrive. The key to a healthy diet is not to avoid fat and high calorie food altogether, but instead to ensure that the intake of fat and sugar is moderated and in the correct proportions. Healthy eaters should not eliminate fat and sugars completely but instead seek ways to maintain a nutritious diet that includes them in the healthiest forms. In the attached short video from Cleon Papadopoulos blog you can see the top five nutrition mistakes people make, with eating too few calories at the top of the list. The second attachment explores the main nutrition areas. Here you can discover what proportions of each food group your diet should be made up of in order to maintain a healthy weight:
Starchy Carbohydrates
Fruits and Vegetables
Fish
Dairy Products
Other Proteins
Fluids
Unsaturated Fats
Salt
Starchy Carbohydrates
Many popular diets advocate cutting out the carbs, yet a truly healthy diet will be based around starchy carbohydrates. The fact is that carbohydrates provide the slow-release energy we need to exercise and maintain and active lifestyle, which is vital for long-term health. Starchy carbohydrates should therefore make up approximately a third of our daily food intake. The healthiest options are wholegrain versions such as wholegrain rice or pasta. Eating the skin of potatoes increases the amount of healthy fibre we get. While wholegrains are the best option, there are also higher-fibre versions of white pasta and bread on the market.
Fruits and Vegetables
Fruits and vegetables provide a wide variety of vitamins and minerals and we should be aiming to eat at least five portions of different fruit and vegetables every day. Variety is the key as different plants have different nutritional values. A general rule of thumb is to try and eat a variety of colours to ensure you’re getting enough variety.
Fruit is also a great way to stave off sugar cravings without resorting to stodgy, high-calorie sweets or processed foods.
Fish
There are many benefits to eating fish, including high protein levels and various vitamins and other nutrients that are not found in quantity elsewhere. Aim to eat a minimum of two portions of fish each week and make one of those of the oily variety. Omega 3, found in oily fish, is believed to improve cognitive function.
Dairy Products
Dairy products such as milk, cheese and yoghurts provide essential calcium to keep bones and teeth healthier. They are also good sources of protein and certain vitamins. Opt for low-fat and low-sugar versions wherever possible for the healthiest option.
Other Proteins
Apart from fish, other healthy sources of protein are lean meat, pulses, beans and eggs. Pulses are especially good as they have a lower fat content and higher fibre than meat. Cut back on processed or salty meats such as bacon and ham and focus instead on things such as lean mince or chicken.
Fluids
Keeping the body hydrated is an essential part of keeping healthy. Aim to drink between six and eight glasses of non-sugared fluids per day. Water and low-fat milk are the healthiest options but almost any non-alcoholic drink without sugars counts, even tea and coffee. Fruit juices or smoothies can count towards your six to eight glasses but should be kept to a minimum due to the high amount of natural sugars they contain.
Unsaturated Fats
We all need a certain amount of fats in our diet to provide essential fatty acids and help with the body’s absorption of various vitamins. To maintain a healthy fat intake, choose foods that are high in unsaturated fats such as nuts, vegetable oils, oily fish, avocados and seeds. Avoid eating foods that are high in saturated fats as much as possible, such as butter, lard, cheese, pastries, pies and cream.
Salt
Too much salt in the diet can cause untold health problems later in life. The majority of salt we eat comes in processed foods rather than that which we might add when cooking so check salt content before purchasing. When cooking from scratch, try using flavourings such as spices and herbs, vinegar, mustard or citrus juices rather than adding salt.
Balance is the key with a healthy diet and most people who try to cut anything out entirely will ultimately be setting themselves up to fail, as the body begins to crave what it is missing. A healthy diet doesn’t have to be boring or free from treats. Maintain a healthy balance at mealtimes, choose fruit rather than processed desserts and drink plenty of liquids. If you eat a nutritionally balanced diet most of the time, treating yourself to the odd slice of chocolate cake will do very little harm.
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