Page 24 Eat Healthy - Sláinte Magazine
TOP TIPS FOR GUILT-FREE TREATS Yummy Easter eggs, boxes of chocs at Christmas, crisps and nibbles – can these ever be part of a healthy diet? It’s all about getting the balance right. Theresa Bagus from the Nutrition & Health Foundation has great 10 tips.
Get motivated
1
Remember your aims and write them down. If you like to have some chocolate, keep in mind to burn those calories by getting active. It’s all about balancing your energy in and energy out.
Balance is the key
2
Try to have a well-balanced diet with fruits, vegetables, dairy products and whole grains. Then a small, sweet treat after a meal is a pleasure you don’t have to worry about.
3
Know yourself If you are able to portion the chocolate
Set up a buddy system Involve family members or friends and let them know about your goals. There will be others with the same challenges and it can help all of you stay motivated.
4
and have a bit every day that is great. If you are a person who after the first piece wants to finish the whole lot, you should try to break off a piece and put the rest away for later.
10
Explore the alternatives Why do you have to reward yourself with food? There are so many alternatives – books, CDs, perfume – and these last longer than the edibles.
9
Exercise Spring is here, the days are getting longer
Go for dark chocolate
8
and warmer, so go with friends or family for a walk or a bike ride. Did you know that the recommendation for physical
It is the healthier option because
exercise is only 30 minutes a day for
you have more of the beneficial
adults? And you can even break that up
cocoa beans and less sugar.
into 15 minutes of activity twice a day or
You will also get the chocolate
10 minutes three times a day!
buzz from it earlier.
7
Banning is not an option If you like, allow yourself a little bit everyday. If you ban it, you will want it all the more. You may then eat more than intended, which means more calories.
6
Eat a little bit every day Distribute your treats over a long period. In this way you can have some everyday.
Supported by The Nutrition and Health Foundation has a multi-stakeholder
You won’t feel stuffed and you won’t put on weight.
approach to addressing the health challenges of our nation, by bringing together industry, government, state agencies, internationally recognised
5
Be realistic
scientists, health professionals and other relevant stakeholders. Its
It can be quite hard to resist the sorts of
mission is to communicate
treats you get at Easter or Christmas.
evidence based information on
Don’t go shopping when you’re hungry
nutrition, health and physical
and always get the smallest option. If you
activity to encourage an improved
have problems resisting, at least the
and healthier society in Ireland.
amount will be small.