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Help Others
- Help your children by teaching them to eat fruit and vegetables
- Help your brain to function better by eating Omega-3 rich foods
- Help your nerves by eating peas (source of vitamin B1)
- Help yourself to feel good by eating dark chocolate in moderation
- Help your blood sugar levels by eating a high fibre breakfast cereal
- Boost your mood by eating bananas (source of Vitamin B6)
Exercise
- Exercise chewing your food properly
- Exercise eating less sugar
- Exercise eating slower
- Exercise drinking more water
- Oatmeal is a great choice to eat before a workout to prime your muscles
- Drinking coffee one hour before you go to gym will boost your endurance and help you exercise for longer
- Need energy? Eat raisins instead of energy bars when you exercise
- Keep yourself hydrated by drinking plenty of water during and after exercise
- Exercise self control when you are on a eating plan
Learn
- Learn to say no to sugar
- Learn to appreciate different food smells and tastes
- Learn to eat smaller meals for dinner
- Learn to snack on fruits and nuts during the day
- Learn to eat desserts in moderation
- Learn to make healthy food choices
- Learn to prepare a nutritious and low fat meal
Play
- Have a picnic outside instead of eating in front of the TV
- Pack a fun lunchbox with little notes to your loved ones
- Try eating only with one hand
- Close your eyes and guess what you are eating
- Make pancakes on a rainy day
- Bake cupcakes for the people at work
- Create your own fun pizza with creative ingredients instead of take away pizza
Spiritual Growth
- Be thankful for your food
- Be thankful for being able to taste and smell food
- Fasting can improve your Spiritual growth
- Read what the Bible says about moderation
- Teach your children to share their food with others
- Teach your children to pray before they eat
Did you know?
- 125mL 100% fruit juice is the same as 1 piece of fresh fruit
- 1 can of Cola Cola has the equivalent of 8 teaspoons of sugar
- Rooibos tea or green tea with no milk or sugar can count as drinking water
- Skipping meals will make you put on weight in the long run
- Oily fish should be included in your diet at least twice per week as they rich in healthy omega 3 fatty acids e.g. sardines
- Cooling and reheating simple carbohydrates can lower the GI making them healthier e.g. mealie pap and white rice
- Your starch on your plate shouldn’t be bigger than the size of your fist
- Your salad and/ or vegetables should take up 1/2 your plate at a meal
- Your protein on your plate shouldn’t be larger than the size and thickness of the palm of your hand
- Breakfast is the most important meal of the day and should never be skipped
- Eat breakfast within 2 hours of waking up
- Avoid adding salt on your food at the table as it can cause water retention and increase blood pressure
- Add 2-4 teaspoons oat bran to soups, stews, gravies, sauce etc. as it adds fibre to your diet and can also help to lower cholesterol
- Limit fruit to 3 per day and try not to eat them all at the same time
- Aim to drink 8 glasses of water per day
- Avoid frying your foods, rather steam, grill, boil, bake etc.
- Don’t put on butter, margarine or mayonnaise on your bread if you are also putting on either avocado, cheese or peanutbutter
- Remove chicken skin from chicken before cooking it
- Only eat red meat a maximum of 3 times per week
- Nutrition Bites
