POLOKWANE – Nutritionist Thabasile Mamabolo said the key to starting a health journey is to be patient.
Mamabolo, who practises in Polokwane said one’s body needs time to physically adjust to dietry changes and maintaining the new healthy habit.
“Adjusting to a new diet can take up to 21 days to form a new habit, so remember to always be patient,” she said.
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She added that increased fibre intake and an overall healthier diet means improved gut health, regular bowel movements and less bloating, which makes for a happier digestive system and comfortable state of being.
“The diet below can be used when transitioning from heavy eating to lighter meals during summer. You can eat alternatives but it’s best to keep it similar to what I have provided,” she told the Polokwane Review.
Breakfast
• Cereal that will improve your digestive system: Oats, All Bran and Weet-Bix (you can add fruit) with fat free or soy milk.
• Organic foods such as eggs, milk or plain yogurt with natural granola and fruit.
• A homemade fruit smoothie using a variety of fruit (which you can also save for the next day).
• Whole-grain bread with healthy fillings such as eggs (cooked with healthy oil or poached), tomato or avocado.
Lunch
• Avocado and egg sandwich (on wheat or rye bread) seasoned with a variety of herbs and spices.
• Vegetable or chicken wraps.
• Chicken mayo (light mayo) sandwich. (Make sure the chicken is cooked with healthy oil, steamed or roasted) before you shred it.
Dinner
• Mixed vegetable stir-fry with brown rice and any vegetable soup of your choice.
• Salmon or any type of fish two to three servings per week. (The healthiest option is salmon).
• Roasted chicken and potato (mashed or steamed) with chicken soup.
Mamabolo said healthy drinks to consume include still water, 100% fruit or vegetable juices, green or camomile tea loaded with antioxidants, milk, hot cocoa and coconut water.
Healthy desserts include assorted berries or fruits with yoghurt or ice cream, fruit salad or organic biscuits with plain or fruit yoghurt.
“Remember, dieting does not guarantee you will lose weight if you’re not adding weekly exercise to your regimen. Those two go hand in hand,” she said.
