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Croi’s Balanced Guide to Healthy Eating

Look After Yourself - Be Healthy!

  • Healthy eating can reduce your risk of developing Heart Disease, Stroke or Diabetes. It is essential for maintaining a healthy body weight, healthy cholesterol and blood pressure levels as well as enhancing your overall general well-being.
  • Exercise Aim for a minimum of 150 minutes of moderate intensity aerobic activity per week. One way of achieving this is a 30 minute brisk walk 5 days per week.
  • Stop Smoking
  • Alcohol You should spread your alcohol intake over the week, keep some day’s alcohol free and do not drink more than the recommended upper limits: for men 17 standard drinks a week. For women 11 standard drinks a week.

Healthy Eating Is Necessary For Good Health. 

Here Are Some Golden Rules To Follow:

  • Always shop after you have eaten. If you shop when hungry you are more likely to buy high fat and high sugar foods.
  • Avoid shopping on impulse; plan your meals and snacks for the week.
  • Buy lots of fresh fruit and vegetables in a variety of colours.
  • Frozen vegetables are a useful and nutritious alternative to fresh vegetables.
  • Buy more fresh foods than processed.
  • Read food labels carefully and buy low-fat or low sugar varieties where possible.
  • Use herbs and spices to add taste to meals instead of salt.

How You Eat Is Important:

  • Eat regularly, three main meals with one or two small snacks daily.
  • Watch your portion sizes.
  • If eating out, choose either a starter or a dessert with a main meal, not both.
  • Eat slowly, chew your food and swallow each bite before taking another.
  • Pause and put down your knife and fork in the middle of a meal.
  • Always sit down when eating.
  • Avoid eating when watching T.V., reading or listening to the radio.

How You Cook Is Important:

  • Oven-bake, grill, boil, poach, stir-fry or microwave food instead of frying.
  • Boil, steam, dry-roast or bake potatoes.
  • Try a light cooking spray instead of cooking oil.
  • Use a perforated tray or wire rack for roasting.
  • Choose lean cuts of meat and chicken.
  • Drain fat off meat and sauces when they are cooked.
  • Choose tomato-based sauces instead of creamy sauces for pasta and rice dishes.
  • Bulk-up stews and soups with lentils.
  • Do not add salt when cooking.
  • Use oils such as olive oil or rapeseed oil instead of lard, dripping or butter.
  • Health grills or ridge pans can be useful for draining off fat when cooking.

What Is The Best Way To Achieve A Healthy Weight?

The HEALTHY EATING WAY is the best way to be a healthy weight.

  • Focus on what you can eat rather than on what you can’t eat.
  • Eat regularly. Research shows that people who eat breakfast regularly are more likely to keep their weight down.
  • Limit your food choices from the top shelf and choose low-fat foods from the other shelves of the food pyramid.
  • Look carefully at the size of your food portions.
  • Increase your fibre intake – choose five portions from the fruit and vegetable shelf.
  • Chew your food slowly and put your knife and fork down between bites.
  • Always sit down to eat.
  • Aim for a gradual weight loss of one to two pounds a week.
  • Exercise: aim for 30-60 minutes most days of the week.
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