By MH Staff - Posted on 27th March 2014
Learn these seven nutrition secrets and eat your way to a healthier, stronger version of you.
According to SAHNES, two out of five South African men consume a diet low in dietary diversity. “You want to bring in variety but different food groups because they offer different things,” says Pentz-Kluyts. “The moment you combine carbs and protein, you slow digestion down which lowers blood sugar levels and your insulin production which helps to keep you fuller for longer.” Adding diversity by mixing carbs and protein keeps you slimmer too. “Insulin is a stress hormone and it deposits fat particularly around girth.”
“Meal plans are not just about eating the right foods, it’s eating throughout the day. We’re looking at three to five meals to up the energy and support the body on a day-to-day basis,” says Pentz-Kluyts. “More studies are showing that if you eat thoughout the day it helps with antioxidant protection and lowering free radical production. Which is also good in terms of long-term health and reducing inflammation.”
You’ve got to get the amounts on your plate right. “Volume plays a role in a healthy diet. If you’re eating all the different food groups, you should feel quite satiated after a meal or a snack.”
“Become aware of how you cook,” she advises. How a meal is made makes a big difference. If it’s simply prepared – like grilling and steaming – and you’ve added little fats and oils, then you’ll have a better product.
What’s on (or what’s not on) your plate doesn’t guarantee instant health. “A diet never stands alone, it does stand together with a healthy lifestyle, regular exercise, regular eating patterns and a sufficient amount of amount of sleep.”
Convenience shops make life easier when you’re too busy to cook or can’t be bothered to go grocery shopping. Or sometimes they have just have such damn tasty meals. It’s fine to have these things occasionally, but not on a daily basis, Pentz-Kluyts says.
Do you buy your own food? Well, you’re in the minority. According to the SAHNES, 55% of South Africans don’t do their own grocery shopping. And out of the ones that do, only 7.3% choose their food according to health reasons. “We’re looking at the fats and carbs on labels, but we’re not looking at food totality. One thing can’t offer you everything, and it’s all about balance. People are looking at carbohydrates, but not at total sugar,” Pentz-Kluyts points out. “Be aware of how much total sugar is intrinsically in that food, together with food that is added.” Watch out for ingredients that end in “–ose”, they tend to have a high “added sugar” content.