You are what you eat… and do!

Healthy Living

Entry 2_Unit 212

Introduction Healthy living is something that we should all strive for, especially as we get older. As we age, we're more likely to face certain physical and mental health issues. Therefore, it's important to try and live a healthy and active lifestyle. Health is a state of complete physical, mental and social well-being – not just the absence of disease or illness. This requires a healthy diet, regular exercise, abstinence from drugs and smoking, and ample rest.

A Well-Balanced Diet The foundation of healthy living is a wellbalanced diet. By eating healthily, you can reduce your risk of several medical conditions such as diabetes and hypertension. We all know the importance of a healthy diet, but it isn't always easy to know what's best. The Eatwell Guide is a great place to start. It shows us which food groups we should be eating in which proportions to achieve a healthy, balanced diet. Of course, everybody's needs are slightly different, so you shouldn't take any single diet plan as gospel. And remember: food is more than just fuel for our bodies. It's also something to be enjoyed.

Eatwell Guide

Food Standards Agency, 2007

EATWELL GUIDE: The basics • Eat at least five portions of fruit and vegetables a day • Base meals on potatoes, bread, rice, pasta and other starchy carbohydrates – use whole grain when possible. • Include some dairy or dairy alternatives such as plant-based milk and yoghurt. Look for products without added sugar. • Eat some beans, pulses, fish, eggs, meat and other proteins – aiming for at least two portions of oily fish every week. • Have unsaturated oils and spreads, such as vegetable and sunflower oil, in small amounts.

The Eatwell Guide – main groups Fruit and Vegetables These are good sources of vitamins, minerals and fibre. Eat at least 5 portions of a variety of fruit and vegetables every day

Carbohydrates Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates; choosing wholegrain versions where possible

Beans, pulses, fish, eggs, meat and other proteins Eat some beans, pulses, fish, eggs, meat and other proteins (including 2 portions of fish every week, one of which should be oily)

Dairy and alternatives Have some dairy or dairy alternatives (such as soya drinks); choosing lower fat and lower sugar options.

Oils and spreads Choose unsaturated oils and spreads and eat in small amounts.

Foods high in fat, salt and sugars Throughout the UK we consume excess amounts of: • Saturated fat; • Salt; • and Free Sugars.

If consuming foods and drinks high in fat, salt or sugar have these less often and in small amounts.

Drink 6-8 cups/glasses of fluid a day

Benefits of Eating Healthy There are plenty of reasons to eat healthy. As we have mentioned, a healthy diet can decrease your risk of serious medical conditions like diabetes. You can also reduce your risk of heart disease by eating a diet that is rich in fruits, vegetables, and whole grains, and one portion of oily fish each week.

Your bones and teeth can also benefit from a healthy diet, especially if you get plenty of calcium in your food. You can get calcium from dairy foods but also in vegetables like kale and broccoli, as well as calcium-fortified cereals and dairy alternatives e.g. soya milk. There are also plenty of studies that link a healthy diet to a good mood and even improved memory.

Benefits of Eating Healthy… 1. Your body will stand better against infections 2. You are shielded better from diseases, such as diabetes, cardiovascular, high blood pressure and cancer 3. You will lose fat as a ‘side effect’ – by eating the correct extent of protein, carbohydrates and fats, your body has no reason to store muscle to fat ratio as it wont anticipate starvation at any time 4. You will have more energy 5. You will sleep well 6. You will have less stress

How important is staying active… Doing one hour of exercise per day has a huge positive effect on your body. Exercise = better blood circulation, better stamina and fitness, stronger bones, helps to maintain a healthy attitude to problems and mental pressures and can also help you find new friends and learn new skills.

Find an exercise you enjoy, otherwise you will not want to do it and it become associated with negative feelings. Your body will benefit from a range of exercises, including aerobic exercises and strength exercises. There really is an exercise to suit everyone from kickboxing to yoga, from rugby to dancing.

Unhealthy lifestyle decisions Unhealthy lifestyle is not just eating unhealthy food. It includes: • • • • •

excessive smoking drugs no fitness lack of sleep mental stress

Late working hours

Drugs & Alcohol addiction

Reasons of unhealthy lifestyle

Smoking habits

Laziness

Effects of Unhealthy Living

Obesity Diabetes

Stress

Heart attack

Summary 1. Your body will stand better against infections 2. You are shielded better from diseases, such as diabetes, cardiovascular, high blood pressure and cancer 3. You will lose fat as a ‘side effect’ – by eating the correct extent of protein, carbohydrates and fats, your body has no reason to store muscle to fat ratio as it wont anticipate starvation at any time 4. You will have more energy 5. You will sleep well 6. You will have less stress