Better-Choices-Adults

Eat well, Live better

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healthy eating for adults

Eat well, Live better

healthy eating for adults

Health and nutrition are two issues high up on our agenda at SPAR. We are strong believers in the need to provide consumers with good quality products and the relevant nutritional information to ensure a balanced, healthy diet. Therefore we’ve highlighted the nutritious value of various foods that are better choices!

When it comes to nutrition, it’s important to go back to basics and consider how your body needs to function, and the role that food plays in helping it to function well. We need nutrients from food to help our body with basic processes such as brain function, keeping muscle strength, good digestion and feeling well.

By taking in the correct balance of nutrients, we can improve energy levels and prevent short-term illness such as colds and flu. We can also help prevent long-term illnesses such as digestive disorders, heart disease and some types of cancer.

Because of time pressures, it may not always be possible to eat a perfectly balanced diet, but by making small and positive changes every day, it is possible to improve your wellbeing! By making small and positive changes everyday, you can change your lifestyle and wellbeing!

We’ve focused on 6 changes you can make for a more colorful, tasty and nutrient-rich diet.

Tip! Plan your meals and shopping list on a Sunday, for the week ahead.

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1. Eat More Vegetables & Fruit

2. Switch to Wholegrain Starches

The most important and positive change we can make is to eat more vegetables and fruit. This increases the amount of vitamins, minerals, antioxidants and fibre in our diet. Think about the Triple 1 + 2 principle (your 5 A Day). That is 3 fresh portions of fruit or vegtables during the day and 2 vegetables with dinner. You’ll be less likely to crave treats such as sweet, sugary drinks and snacks.

The second most important change we can make is switching from refined starches (carbohydrates) to more wholegrain starches. Wholegrain starches not only taste great, but they contain different types of dietary fibre that help keep our digestive systems moving! A healthy gut has a direct and positive impact on our immune systems, helping reduce our risk of digestive disorders and diseases such as bowel cancer.

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Tip!

1 fruit with breakfast 1 fruit as a snack (morning or afternoon) 1 salad or vegetable ingredient with lunch 2 different coloured vegetables during dinner

If not achievable every day, at least try it for 5-6 days of the week!

Here are some practical examples for including a variety of veg and fruit during the week:

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Breakfast

Breakfast

Breakfast

Breakfast

Wholegrain cereal and banana with milk or almond milk

Chopped apple and yoghurt (optional: add nuts)

1 small orange or 1/2 large grapefruit Wholemeal bread toasted with peanut butter

Smoothie with plain yoghurt, oat flakes and banana or berries

Lunch

Lunch

Lunch

Lunch

Brown rice with lentils or beef stew/ curry. Add grated carrot and sambals

Wholewheat wrap with chicken and cream cheese. Add baby spinach leaves, diced tomato and cucumber

Tuna with mashed avocado. Add diced tomato, lettuce, pumpkin seeds, cucumber

Wholewheat sandwich with lean beef or turkey. Add tomato slices and lettuce with some carrot sticks

Snack

Snack

Snack

Snack

Apple or bunch of grapes

1 banana or 2 kiwi fruits

Pear

Orange or easy peeler

Dinner

Dinner

Dinner

Dinner

Chicken breast strips. Add cabbage, green beans, red pepper and mushrooms

Pasta with pesto, lentils and pine nuts/ pumpkin seeds.

Add broccoli and cauliflower florets

Pearled barley or brown rice with kidney beans. Add tomato & onion sauce, brinjals and green pepper

Steamed fish with baby potatoes.

Add spinach and mushrooms

Here are some suggestions on how to make the switch: White bread Wrap or roti White rice Sugary cereals Pasta

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Choose wholegrain breads with added seeds Choose whole-wheat wraps, or make own roti with whole meal flour Choose brown basmati rice, pearled barley, quinoa Choose oats, wholegrain cereals or homemade muesli Choose whole-wheat pasta

Keep sweets, biscuits, chocolates and sweet muffins for occasional treats or when enjoying time out for a coffee or tea. Switch from sugary drinks to herbal tea and water, add some flavor to water with sliced lemon, cucumber or mint leaves.

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3. Include More Legumes and Beans Start including legumes and beans in more meals. These foods are a good source of protein, iron and fibre. They include chickpeas, lentils, split peas and beans such as kidney, cannelloni, butter and broad beans. Add them to soups, stews and salads. They add bulk to meals and also reduce the cost if you use this as your protein source instead of meat.

Seeds can also be added to salads, stir-fries and roasted veg for extra taste, crunch, and some valuable essential fats.

5. Reduce The Amount of Fat & Improve Types Eaten The fifth change to make is to reduce the amount of fat in your diet and improve the types of fat eaten.

Reduce your intake of fried foods, margarines and mayonnaise, and instead choose avocado as a spread on bread, add olives and olive oil to salads and for cooking, and use small amounts of butter. Seeds can also be added to salads, stir-fries and roasted veg for extra taste, crunch, and some valuable essential fats.

6. change the way you eat!

The sixth change is about the way you eat! Be mindful about eating your meals -

Take time to relax and eat, even if it’s just a short break in between work activities.

Set work aside and focus on your meal. Enjoy dinner at the dinner table with family or friends

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Chew food slowly and savour the different tastes and textures of your food. This helps to improve digestion, and reduces the chances of overeating.

4. Improve Your Protein Sources The fourth positive change to make is to improve your protein choices. Unsalted nuts can be used included in the following ways: as a substitute for meat in a stir-fry; added to salads; included in homemade muesli; as a better choice for a filling snack during the day instead of a chocolate or pastry!

Steamed or baked fish is an excellent source of low fat protein and essential fats. Choose salmon, cod, tuna, sardines and pilchards.

Meat is a good source of iron, but it’s best eaten in moderation. Choose lean cuts of beef, pork and lamb and trim visible fat.

Lean chicken and turkey breast portions are also great low fat sources of protein.

Dairy products are a good source of protein and calcium. Choose lower fat sources to reduce your overall intake of saturated fats.

Include more fish and nuts in your meals during the week.

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Tip!

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E at well, Live better

For more information about how healthy eating can benefit your lifestyle or the lifestyle of your close ones, feel free to take on of our other leaflets! You can inspire small and positive changes everyday!

SPAR recognises that all consumers’ have different dietary needs. Please consult a health professional if you have any specific health concerns or need specific dietary guidance.

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