Eating healthily does not mean you must be unrealistically thin or deprive yourself of the foods you love. It’s about feeling fantastic, having more energy and avoiding many illnesses.

Here are some tips for creating and maintaining a satisfying, healthy diet:

    • Maintain a balance between your kilojoule intake and expenditure, that is, don’t eat more food than your body uses; keep portions moderate.
    • Make starchy food the basis of most meals (about 55% of your total food intake). Choose from whole-grain, unrefined and unprocessed bread, cereals, rice and pasta; those with a low glycaemic index (GI) are the best. The GI is the scale that measures the levels to which different foods raise your blood sugar.
    • Eat a wide variety of foods. Also try foods, especially vegetables, whole grains, or fruits that you don’t normally eat.
    • Eat legumes, dry beans and peas at least three times a week to reap the benefit of a balanced blood sugar level. They can be used as a main dish, side dish, or to extend meals and soups.
    • Include at least two to four portions of fruit per day, especially raw, fresh and citrus fruit, as well as three to five portions of vegetables. Aim for those that are brightly coloured, and include allium vegetables (onions, garlic and red peppers), carrots, green leafy vegetables (spinach and cabbage), cruciferous vegetables (Brussels sprouts, broccoli and cauliflower) and tomatoes.
    • Use six grams or less of salt per day and avoid processed foods that are high in salt. This will help to avoid water retention, weight gain, high blood pressure and muscle cramps.
    • Choose low-fat meat and poultry and include fish such as salmon, pilchards and fresh tuna, which contain omega 3 fatty acids. These ‘good’ fats balance hormones, boost immunity, reduce inflammation and maintain healthy skin. Choose low-fat or fat-free dairy products (milk, cheese and yoghurt), but include a small amount of healthy fats in your diet such as extra virgin olive oil, canola oil, avocados, nuts and seeds.
    • Drink eight glasses of clean, safe water per day. Most tap water remains a good choice. Increase your consumption during physical activity and warm weather.

Our Employee Wellbeing Programme (EWP) is available 24 hours a day if you want to discuss a healthy diet.