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We have heard the old adage many times before ‘You are what you eat’, it is an important statement that we often brush aside. The energy and nutrition provided by the food in our diets is the fuel that allows our bodies to work, move, think and respond. For our bodies to perform at optimum levels throughout our lives, we must ensure a balanced and wholesome intake of nutrients. Remember, a controlled healthy diet, is an essential part of any exercise programme. For the formula to a healthy mind, spirit and body, diet and exercise are both vital components. Check whether you have a healthy weight on our BMI Calculator.

The scientific study of the nutrition/health relationship is an on going process. However, many important discoveries have signalled the contribution of diet towards helping prevent life threatening illnesses. The correct amount and mix of food can reduce the risk of developing heart disease, bowel disorders, osteoporosis, cancer and becoming overweight.

Furthermore, it can strengthen your defences against common illnesses such as cough, colds, flu and migraine. As with exercise, the everyday benefits of a sensible diet include a personal feel good factor, a better physique, more energy and healthier looking hair and skin but to name a few.

When discussing nutrients, it is essential for us to understand the importance of balance and variety in our diets. We are blessed in the fact that our bodies have an amazing ability to compensate for deficient and inadequate dietary intake. Nevertheless, a consistently poor diet and excessive amount of any one nutrient, will sooner or later take its toll. Let us take a more detailed look at the different nutrients and processes that work together to facilitate a healthy diet.

Vitamins & Minerals

It is quite clear that we need to implement some drastic changes in our activity and eating habits. We sometimes take food for granted and abuse the abundant supply of food whilst trying to satisfy our desires for good taste at the expense of nutrition and health. Convenience foods like burgers, chips and fried chicken, have become the unfortunate substitute for a healthy balanced diet. There is no miracle food or diet that will give us good health. In practice, this requires a sustained effort and complete change in attitude towards healthy eating and living.

We need to begin by ignoring the desires of the mind and listening to the needs of the body. Try and avoid big, sudden changes in habits like crash diets, ‘Fad’ diets or high protein diets which can be short term cures and may leave an individual feeling hungry, unwell, stressed and de-motivated. Any specific weight-loss programme needs to be practical and gradual. It will require enthusiasm, discipline and above all sacrifice. Set some basic, realistic goals for change in eating habits and some form of physical exercise, even if it is just walking. Work on these small but significant changes in your diet and lifestyle, with the aim of striking a satisfactory balance between what you eat and exercise. As discussed under energy, our bodies store excess calories in the form of fat in the adipose layer under the skin. Therefore to reduce weight the level of calories coming in via eating need to be lower than calories going out via activity. This balance needs to be struck consistently to maintain a good weight.

Your diet should be based on the following basics:

Purpose of travelEat at least five portions of fruit and vegetables a day
Eat food high in starch like, bread, rice, pasta and potatoes
Select leaner cuts of meat, remove the skin from chicken and cook fish more often.
Keep an eye on daily calories and reduce the level of salt consumed.
Only use low fat varieties of food such as dairy products, fish and meat.
Try and use spreading fats and oils as little as possible and if you do, then opt for low fat spreads and olive/sunflower oil.
Change your cooking methods, choose steaming, grilling, baking or boiling.
Eat at regular intervals, eat slowly and chew food properly. Do not over eat and feel bloated, leave room for water and air!
Avoid eating late at night and minimise intake of fatty and sugary chocolates, mithai, bakhlava, crisps, biscuits etc.

Once you have set your goals, make small but continuous changes towards achieving them. Eating healthy with sensible exercise can be both fun and pleasurable. We truly have a huge selection of healthy and nutritious edibles to choose from. Stay focused and dedicated to your new lifestyle and you will undoubtedly feel and see the difference in yourself. As we know, we are blessed with just one body, so lets look after it.

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Sushi - Atena kaspar



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