Nutrition

Healthy nutrition is key to a healthy weight. Excess weight has strong links to heart disease, type 2 diabetes, cancer and arthritis. Not only is it a huge risk factor to your health, it also impacts on your every day life; your ability to do things you want to do, your comfort and your confidence.

So what is a healthy weight?

For most people, their Body Mass Index (BMI) indicates whether they are overweight or not. BMI is calculated as weight in kilos divided by height in metres squared.

A BMI lower than 18.4 kg/m2

is generally classified as underweight

A BMI of 18.5-25.5 kg/m2

is generally classified as normal

A BMI of 25.6-29.9 kg/m2

is generally classified as overweight

A BMI of over 30 kg/m2

is classified as obese

Basic food rules

Eat nutritious foods:

vegetables, legumes and fruits, cereals (breads, rice, pasta, noodles etc), lean meat, fish, poultry or alternatives, low fat dairy products or alternatives

Go for minimal fat intake

– particularly saturated fats and eat foods low in salt

Limit alcohol, sugars and sweet foods

Don’t buy food you can’t resist

Drink plenty of water

– at least 8 glasses a day

Prevent over eating:

Use a smaller plate, eat slowly, thoroughly chew food, order starters instead of main courses, share your dessert, keep healthy snacks on hand, avoid drinks high in calories, and don’t shop on an empty stomach.

Always read the label. Use only as directed. If symptoms persist consult your healthcare professional.