“Health is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.”
“A resource for everyday life, not the objective of living. Health is a positive concept emphasizing social and personal resources, as well as physical capacities.”
This means that health is a resource to support an individual’s function in wider society, rather than an end in itself. A healthful lifestyle provides the means to lead a full life with meaning and purpose.
A wide variety of foods is important for good health.
Calcium and iron are important nutrients in our diets.
Infants and young children should not be placed on low-fat diets.
Encourage infants and children to choose water as their preferred drink.
Children will have better nutrition and do better at school if they eat breakfast.
Be physically active.
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Mindful eating is a technique that helps you gain control over your eating habits.It has been shown to promote weight loss, reduce binge eating, and help you feel better.
What is mindful eating?
Mindful eating is based on mindfulness, a Buddhist concept. Mindfulness is a form of meditation that helps you recognize and cope with your emotions and physical sensations. It’s used to treat many conditions, including eating disorders, depression, anxiety, and various food-related behaviors. Mindful eating is about using mindfulness to reach a state of full attention to your experiences, cravings, and physical cues when eating.
Fundamentally, mindful eating involves:
eating slowly and without distraction.
listening to physical hunger cues and eating only until
distinguishing between true hunger and non-hunger triggers
engaging your senses by noticing colors, smells, sounds,
textures, and flavors.
learning to cope with guilt and anxiety about food.
eating to maintain overall health and well-being.
noticing the effects food has on your feelings and figure.
appreciating your food.
These things allow you to replace automatic thoughts and
reactions with more conscious, healthier responses.
Starchy carbohydrates should make up just over a third of the food you eat. They include potatoes, bread, rice, pasta and cereals. Choose higher fibre or wholegrain varieties, such as wholewheat pasta, brown rice or potatoes with their skins on.
Fruit and vegetables are a good source of vitamins and minerals, including folate, vitamin C and potassium. They're an excellent source of dietary fibre, which can help to maintain a healthy gut and prevent constipation and other digestion problems. A diet high in fibre can also reduce your risk of bowel cancer.
A healthy, balanced diet should include at least 2 portions of fish a week, including 1 of oily fish. That's because fish and shellfish are good sources of many vitamins and minerals.
Snack time: swap foods high in sugar, salt and fat, such as chocolate, doughnuts and pastries, for:
1. some fruit.2. wholegrain toast.3. low-fat and lower-sugar yoghurt.4. a small handful of unsalted nuts.5. a currant bun.6. a slice of fruit loaf.7. a slice of malt loaf.
Adults should eat no more than 6g of salt a day (2.4g sodium) – that's around 1 teaspoon. Children aged: 1 to 3 years should eat no more than 2g salt a day (0.8g sodium) 4 to 6 years should eat no more than 3g salt a day (1.2g sodium).
As well as eating healthily, regular exercise may help reduce your risk of getting serious health conditions. It's also important for your overall health and wellbeing.
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