NATIONAL Nutrition Week acts as a reminder to put health first and to choose our food wisely based on good information.
This is according to a local nutritionist Nontuthuko Mashimane (38), who is also the founder of Nontuthuko kaMashimane Wellness and Health. The week is observed from September 1 to 7 every year to create awareness of the significance of nutrition and to promote healthy eating habits.
Also read: International No Diet Day: How focusing on nutrition changed the game for me
In celebration of this significant week, Nontuthuko shares tips that can be used by the public to increase energy and live a happier and healthier life.
Nontuthuko said, “This week, to me, means we need to emphasise the importance of learning about making informed food choices and developing healthful eating and physical activity habits. We are what we eat, and it is time we think deeply about what we are eating.”
She said the public must make informed decisions when selecting food to eat – decisions they will not regret in the future. “Do you still eat for health reasons or is it all about how it tastes? Remember, our food can heal or kill us. Parents must remember that their children’s health is in their hands,” Nontuthuko advises.
Here are her tips to increase energy and live a happier and healthier life:
- Limit unhealthy foods and eat more healthy meals
- Exercise regularly and be physically active
- Sleep seven to eight hours per night
- Drink more water – hydration is important – about 8 to 12 cups daily
- Learn to laugh and smile more
- Keep company with good people
Nontuthuko also offered some advice on the top foods for your health:
1. Dark green vegetables
Eat dark green vegetables at least three to four times a week. Good options include broccoli, peppers, Brussels sprouts and leafy greens like kale and spinach. Broccoli, cauliflower or any of the cruciferous vegetables are also good.
2. Beans and Lentils
Try to eat a bean-based meal at least once a week. Try to add legumes, including beans and lentils, to soups and stews.
3. Fish
Try to eat two to three servings of fish a week.
4. Eat plenty of fruit and especially include berries
Include two to four servings of fruit in your diet each day. Try to eat berries, such as raspberries, blueberries, blackberries and strawberries.
5. Eat orange
Eat butternut and other richly pigmented dark orange vegetables and fruit like sweet potato, cantaloupe and mango.
6. Include some nuts and seeds in your diet
Add 1 to 2 tablespoons of ground flaxseed or other seeds to your food each day or include a moderate amount of nuts – 1/4 cup – in your meals daily.
7. Eggs
A moderate amount of eggs in your diet provides good protein and vitamins and minerals.
8. Herbs and spices.
Add herbs to your food dishes, eg, mint and parsley, and spices, eg, cinnamon, ginger, garlic and turmeric.
For more from Berea Mail, follow us on Facebook, Twitter and Instagram. You can also check out our videos on our YouTube channel or follow us on TikTok.
