TIPS ON NUTRITION |
- A carefully selected diet can prevent illness and prolong life. The raw materials that the body uses to replace lost cells come from the food – about 98% of the body is lost within one (1) year through losses of body’s waste.
Your body is composed of what you have eaten over the last year and the type of food that you have being eating determines how healthy you will be in future.
- Water is the most important nutrient – about 70% of our body is water. Take six (6) – eight (2) glasses of water daily. Do not drink water with food – (at east 30 minutes before or after meals).
If you are running a fever be sure you drink a lot of safe water free from chlorine. Limit the intake of iced water.
- Foods that supply blood include: lean meat, eggs, fruits and vegetables, milk, wheat germ and whole grain breads or cereals and fish.
For meat poultry and fish choose fish first. Oily fish has a benefit for the body but fatty meat and poultry are unhealthy. Therefore trim off the visible fat from your meat and remove the skin of your poultry.
- Include high- fibre foods such as beans, fresh fruits and vegetables in your diet everyday.
Choose fresh fruits and vegetables as against their frozen or canned counterparts. Canned fruits and vegetables usually contain high sugar and salt which are detrimental to your health.
Choose fruits and vegetables that are younger and smaller since they contain more nutrients. Generally the darker the vegetables the richer they are in nutrients.
- Limit your intake of sugar, salt and fats.
Use less than two (2) teaspoon full of sugar in a cup of tea
Do not salt your food before tasting.
Use less oil in cooking.
- The single most serious cause of shortage of blood is refined cereals, white bread and sugar. According to Dr. Daniel T. Quigley, author of The National malnutrition; “Everyone who has in the past eaten sugar, white flour or canned food has some deficiency disease, the extent depending on the percentage such refined foods in the diet.
- Eating for Energy: Four energy food groups;
Fresh fruits and vegetables
Beans, meat, fish, eggs, etc.
Whole grains and starches
Sufficient water
Energy Sappers Include;
Coffee, tea, chocolate, soft drinks (with added sugar), sugar, alcohol, caffeine, processed foods, fried foods, white flour, etc.
- How to Eat
Take time to have our meals even though you are in a hurry.
Chew / masticate thoroughly (more than 20 times before swallowing).
Do not eat with water (take water at least 30 minutes before or after eating).
Do not eat while working or watching television.
Stop eating when you have had enough.
Do not eat when you are angry (enzymes may not be released to digest food).
- You cannot take vitamins, stop eating and expect to be healthy. Vitamins regulate our metabolism through enzymes system. A single deficiency can endanger the whole body.
- Exercise continuously for about 30 minutes at least twice a week.
Exercise after meals (walk at least 30 minutes after meals. Do not sleep immediately after eating.
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