Extra tips on balanced diets and healthy eating

Did you know?

• Deficiencies in some key nutrients such as vitamin A, B, C and E, and zinc, iron and selenium can weaken parts of your immune system.

• Maintaining a healthy weight and eating a balanced diet that’s low in saturated fat and high in fibre found in whole grains can help to reduce your risk of developing type 2 diabetes

• A healthy diet rich in fruits, vegetables, whole grains and low-fat dairy can help to reduce your risk of heart disease by maintaining blood pressure and cholesterol levels.

• High blood pressure and cholesterol can be a symptom of too much salt and saturated fats in your diet.

• Eating a portion of oily fish  such as salmon and trout each week can also help to lower your risk of developing heart disease. The high levels of omega-3 fatty acids in oily fish are good for heart health.

• A diet rich in calcium keeps your teeth and bones strong and can help to slow bone loss (osteoporosis) associated with getting older.

• Calcium is usually associated with dairy products, but you can also get calcium by eating sardines, pilchards or tinned salmon (with bones); dark green vegetables such as our local spinach, kale and broccoli; calcium-fortified foods such as soya products, fruit juices and cereals

• Vitamin D helps your body absorb calcium. Make sure you get outside (your body gets vitamin D from the sun) and have plenty of foods containing vitamin D in your diet  such as oily fish and fortified cereals.

• Eating a healthy diet that includes lots of fruit, vegetables, whole grains and a moderate amount of unsaturated fats, meat and dairy can help you maintain a steady weight. Having a good variety of these foods every day leaves less room for foods that are high in fat and sugar – a leading cause of weight gain.

• Together with exercise, eating a healthy diet in the right proportions can also help you lose weight, lower your cholesterol levels and blood pressure and decrease your risk of type 2 diabetes.

*This concludes the article

** Elochukwu Emeasoba, a DHI volunteer wrote in from Benin City