the Importance of a well balanced diet teamed with adequate exercise
The Importance of a well balanced diet teamed with adequate exercise. At Whitby Holiday Park we understand how important it is to have a well-balanced, healthy diet and a regular exercise plan as part of your daily routine. We have many coastal walks and cycle hire routes in the vicinity of our park. The onsite café has many healthy options for you to enjoy. We need a healthy diet and exercise plan in our daily lives as it is important and vital for our good health and wellbeing. Food provides our bodies with the energy, protein, essential fats, vitamins and minerals we need to live, grow and function properly. To ensure we get the right amounts of nutrients for good health, we need a wide variety of different foods. One of the great cultural pleasures of life is enjoying a healthy diet, an unhealthy diet increases the risk of many diet-related diseases. Website links for information on coastal walks and cycle routes: The key to a healthy balanced diet is to:
- Eat the right amount of calories for how active you are, you should be balancing the energy you consume with the energy you use.
- Do not eat or drink too much, as you will put on weight.
- Do consume the correct amounts of food that contain the correct nutrients and not too many calories and you will lose weight.
- Eat a wide range of foods to ensure that you're getting a balanced diet you need to ensure your body receives all the nutrients it needs.
It is recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules). Most adults are eating more calories than they need, they should eat fewer calories to maintain a healthier lifestyle. Potatoes, bread, rice, pasta and cereals are starchy carbohydrates and should make up just over one third of the food you eat. It is better for you to choose wholegrain varieties of pasta rice and bread, also eat potatoes with their skins on as they all contain more fibre and help you to feel full longer. It is recommended we eat at least 1 starchy food with each main meal, people are under the impression that starchy foods are fattening, but the carbohydrate gram for gram contains half the calories of fat. You must keep an eye on the fats you are adding during cooking and the fats you add to your prepared food as this is what increases your calorie consumption e.g. oil/fat on chips, butter/margarine on bread and creamy cooking sauces on pasta. Eat lots of fruit and veg: We are advised to eat at least 5 portions of fruit and veg every day, this seems impossible but it is easier than you think, why not chop a banana over your breakfast, have a piece of fruit for your mid-morning snack. You can only ever count unsweetened 100% fruit juice, vegetable juice and smoothies as a maximum of 1 portion of your 5 a day, for example, if you have 2 glasses of fruit juice and a smoothie in 1 day, that will still count as 1 portion Eat more fish – including a portion of oily fish: Fish contains many vitamins and minerals and is a good source of protein, we should aim to eat at least 2 portions of fish a week, one of these being an oily fish as oily fish contains omega-3 fats, which may help to prevent heart disease. Oily fish include: Salmon, Mackerel, Trout, Herring, Fresh Tuna, Sardines and Pilchards. Non-oily fish include: Haddock, Plaice, Coley, Cod, Canned Tuna, Skate and Hake. If you eat fish regularly you should eat a wide variety from fresh, frozen and canned but do remember that canned and smoked fish can be high in salt. Cut down on saturated fat and sugar Although we do need to have some fat in our diet it is important to be aware of the amount and type of fat we are eating. The 2 main types of fat are saturated and unsaturated fats, if you consume too much saturated fat it will increase the amount of cholesterol in the blood, which will increase the risk of you developing heart disease. It is recommended that the average man should have no more than 30g of saturated fat per day and the average woman no more than 20g, children should have a lot less than adults. Foods containing saturated fats include: Hard Cheese, Cakes, Biscuits, Sausages, Cream, Butter, Lard and Pies. Foods containing unsaturated fats include: Vegetable oils, oily fish and avocados. You should try to cut down your saturated fat intake, try to choose foods that contain unsaturated fats instead. The healthier choice is to use small amounts of vegetable oil or reduced-fat spread instead of butter, lard or ghee. Choose lean cuts of meat and cut off any visible fat If you often consume foods and drinks that are high in sugar you will have increased risk of obesity and tooth decay. Sugary foods, drinks and alcoholic are often high in energy, these are measured in kilojoules or calories, and can contribute to weight gain if eaten too often, they can also cause tooth decay, especially if eaten between meals. Most packaged foods and drinks do contain shockingly high amounts of free sugars, these are sugars that are added to foods and drinks or are found naturally in honey, syrups and unsweetened fruit juices. Foods with added sugars include: Sugary Fizzy Drinks, Alcoholic Drinks, Sugary Breakfast Cereals, Cakes, Biscuits and Pastries. The above sugars are the kind of sugars we all should be cutting down on, rather than natural sugars that are found in fruit, milk, honey etc. Always use the food labels to check how much sugars the product contains. If there are more than 22.5g of total sugars per 100g this means the food is high in sugar, if the foods are 5g or less this means the food is low in sugar Eat less salt – no more than 6g a day for adults Too much salt in your diet can lead high blood pressure, if you do develop high blood pressure you are more likely to develop heart disease or even have a stroke. It is possible you could still be eating too much salt even if you don’t add any extra to your food. The food we buy already has salt content and can add up to at 3 quarters of the recommended daily allowance. Use the food labels to guide you in your daily salt intake and try to cut down the amounts you consume. If there are more than 1.5g of salt per 100g this means the food is high in salt. Adults and children over 11 should not eat a lot of salt, it is recommended no more than 65g per day and young children should have even less. Some people think if they skip breakfast they will lose weight, this is wrong. Research has shown that people who eat breakfast regularly are less likely to be overweight. It has also been shown that children who eat breakfast have increased concentration throughout the morning and it does have a positive effect on their mental performance. A healthy breakfast provides some of the vitamins and minerals we need for good health and is an important factor of a balanced diet. Wholegrain or low-sugar cereal topped with fruit makes a tasty and nutritious breakfast. As part of a healthy diet we also need to drink plenty of fluids, it is recommended we drink 6-8 glasses every day, this is in addition to the fluids we get in the foods we eat. We should try not to consume too many sugary drinks (soft and fizzy) as these are high in added sugars and calories, they are also We should try not to consume too many sugary drinks (soft and fizzy) as these are high in added sugars and calories, they are also bad for our teeth. Unsweetened fruit juice, vegetable juice and smoothies are high in free sugar and the combined total amount recommended for daily consumption is no more than 150ml. When we are exercising and when the weather is warm we will need more fluids so we do not risk becoming dehydrated. If you are overweight or obese it can lead to serious health conditions such as type 2 diabetes, certain cancers, heart disease and stroke. It is also important not to be underweight as this can also lead to health issues. It is important to eat a healthy balanced diet as this is essential to maintaining a healthy weight to ensure you have a good overall health, if you are wanting to lose weight, you should try to consume at least 500 calories less of your RDA (recommended daily amount), you need to cut down on foods that are high in saturated fat and sugar and eat plenty of fruit and vegetables. The importance of physical activity: To promote weight loss and maintain a healthy weight it is as important to partake in regular daily exercise as it is to follow a healthy diet. You do not need to spend hours in the gym, it is possible to fit activity into your daily life, E.G get off the bus 1 stop early, go for regular short walks, don’t use lifts if you only have a couple of flights of stairs to ascend. Being physically active reduces the risk of many diet-related diseases. Always remember after you have done any form of physical exercise it is not an excuse to reward yourself as this will contradict the exercise. If you are hungry choose foods that are filling but low in calories and sugar.