Most likely, you maintain your car with oil changes and other preventive services to keep it running smoothly for as long as possible. But is your body also on a maintenance and prevention plan so it runs at its peak and lasts longer? Good nutrition is vital to your long-term health and your quality of life. Starting today, give yourself a regular nutrition tune-up.
Add more of:
Whole grains. Choose fibre-filled whole grain bread, cereals, brown rice and whole wheat pasta. You will feel more satiated and benefit from the added fibre and nutrition that are retained in whole grain foods.
Colourful vegetables. The rainbow of veggie colours, especially dark green, red and orange, pack potent nutrients.
Fruits in nearly any form. Fresh, frozen or canned are all good options but beware of canned fruit in syrup since it is high in sugar.
Calcium and vitamin D. Go for low-fat or fat-free versions of milk, yogurt and cheese. Or choose fortified soy beverages. Supplements can meet your intake goals of calcium and vitamin D too.
Monounsaturated and polyunsaturated fats. Look for canola, corn, olive, peanut or soybean oil, or plant-based foods such as nuts, seeds, avocados and olives. These are healthy fat options to replace solid, saturated fats.
Seafood. Swap out meat and poultry more often with a variety of fish and seafood for a boost in omega-3s.
Cut back on:
Sodium. Do not exceed 2,300 milligrams of sodium per day — or just 1,500 mg per day if you are over age 51; are African; or have a history of high blood pressure, chronic kidney disease or diabetes. Sodium is high in many processed foods and canned goods such as soups.
Sugar. The SA Heart Association says high intake of added sugars is linked to many health problems, including obesity, high blood pressure and other risk factors for heart disease and stroke. Women should limit their sugar intake to about 6 teaspoons of sugar a day; the limit for men is 9 teaspoons. Keep in mind sugar is in many foods and drinks. Just one 500 ml can of cola has about 8 teaspoons of sugar, maxing out your sugar limit. Sugar is known on food labels by many names including sucrose, fructose, lactose or syrup.
Sugar. The SA Heart Association says high intake of added sugars is linked to many health problems, including obesity, high blood pressure and other risk factors for heart disease and stroke. Women should limit their sugar intake to about 6 teaspoons of sugar a day; the limit for men is 9 teaspoons. Keep in mind sugar is in many foods and drinks. Just one 500 ml can of cola has about 8 teaspoons of sugar , maxing out your sugar limit. Sugar is known on food labels by many names including sucrose, fructose, lactose or syrup.
Solid fats, especially trans-fats. Skip fatty animal-based foods such as bacon, poultry skin, butter and whole milk products. Also avoid foods with partially hydrogenated vegetable oil often found in cookies, donuts and crackers
Refined grains. White bread, white rice and many commercial cereals have had the fibre and many nutrients stripped away and act like sugar in the body. Choose whole grains instead.
Bottle Tune-Up
An easy way to keep your body running in optimum condition is to fuel it with the premium, balanced nutrition of Pur Aloes nutritional juices. In addition to supplying essential vitamins and minerals, many Pur Aloe products are rich in Vitamins and Minerals.
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