Healthy Eating Is SImply


Healthy Eating Is Simply

Andrew Xander

Copyright © 2016 By Andrew Xander

All rights reserved. No part of this book may be reproduced in any form without permission in writing form the author. No part of this publication may be reproduced or transmitted in any form or by any means, mechanic, electronic, photocopying, recording, by any storage or retrieval system, or transmitted by email without permission in writing form the author.

ISBN-13: 978-1539980087


ISBN-10: 15399800






p<>{color:#00F;}. CHAPTER 3: BREAKFAST

p<>{color:#00F;}. CHAPTER 4: LUNCH

p<>{color:#00F;}. CHAPTER 5: DINNER


p<>{color:#00F;}. CHAPTER 7: IN BETWEEN MEALS

p<>{color:#00F;}. CHAPTER 8: AFTER DINNER

p<>{color:#00F;}. CHAPTER 9: YOU MUST FAST ALSO!

p<>{color:#00F;}. CHAPTER 10: IN A PARTY?




Everyone wants to lose weight in a week, once on 8-10 kg. But nobody thinks that your body is formed all your life, and you gained weight, too, not in a week! Do not torture your body fast, untested diets are not good for sure you will not do. Eat right, exercise and you’ll be pleased with the result and lost weight, that will never return.


Are you tired trying uncountable meal guides? Have you concluded already that meal guides are of little or no importance? Or do you think you’re the one with the problem, seeing meal guides as never worked for you? Are you about to throw this book away like you have done to many other meal guides’ books?

If your answer is an exasperated YES to all of the above, then fret no more as I’ve got the solution right here in one place! You don’t need to worry anymore. Just take a glass of water and chill because anyone who reads this will never be the same managing meals!

Here are some easy tips to follow. This book will do the teaching and you’ll do the learning! And at the end of the day, your meal management will be great. Be it breakfast, lunch, dinner, before meal and/or after meal.

These meal guides and tips will leave your meal management perfect, awesome, faultless and natural as ever!

In case you still have some iota of doubt about the genuineness of these meal guides, well, you can just take a quick glance at the end each chapter and check out the summaries and advices provided in there for people who can’t read the whole book. I bet, they’ll help you clear these doubts.

However, this meal management’s guides book features images, thorough explanations, advices and summaries to help comprehend the meal guides better.


Selection or choice of food is very important in meal management. Providing food in a manner which is satisfactory to many people can be a complicated issue. Many decisions are required and careful thought and planning is important.

Food Selection

The types of food you select depend on:

p<>{color:#000;background:#fff;}. the money you have

p<>{color:#000;background:#fff;}. your nutritional needs and

p<>{color:#000;background:#fff;}. the effect of advertisements

Now let us examine each of these factors and see how they influence our selection or choice of food!

The money you have

The more money you have the more foods you can buy and the greater your choice. People who have a lot of money can afford a variety of meals and can eat away from home. People with small incomes have a limited choice and it becomes a hard task to buy enough food to meet family needs.

If you have a limited food budget, you can save money by buying foods that in season and buying cheaper cuts of meat as well as comparing prices in different shops.

Likes and dislikes

You eat to keep alive and healthy. At the same time most people also eat to enjoy the food. People tend to eat foods they like and avoid those they dislike.

Is there any food you dislike? Why do you dislike it? Is this food very nutritious?

Foods are normally disliked because:-

Of their color, flavor and texture They are new and have never been tried They do not look attractive The food is associated with some ill feeling The way it is cooked is not appealing

Food is enjoyed when it is liked. Food is enjoyed because it provides some sensations for you the aromas and flavors that come from food are detected by special nerves in the sense organs of taste and smell. Sight and temperature also have a great effect on the enjoyment of food. Cooking food often develops the flavor and changes the texture of food. Many foods are traditionally eaten hot or cold. If food is too hot or too cold its true flavor may be masked and it may be uncomfortable to eat.


Another great influence on food choice is advertisement. Advertisements have a way of persuading people to make choices. Food manufacturers and shops advertise their products through television, radio, magazines, newspapers, posters and leaflets.

Good adverts are decent, honest and truthful.

They do not mislead the public about a product.

They show a sense of responsibility to people.

They conform to fair competition behaviour different manufacturers and businesses.

Nutritional needs

Your food choice will also depend on your need for food. Everyone has a biological need for food. It is essential for life. Without food one becomes weak and ill. People vary in the amount of food they need for reasons like health, age and activity.

Your choice of food will therefore depend on each of these factors. Your nutrition knowledge helps you to choose food that provides the necessary nutrients to meet your needs.

Food Purchasing

Food purchasing can be a boring or interesting adventure depending on one’s approach to it. To make food purchasing interesting you have to know much about the market place and ways in which you can make the most out of your food budget.

Now let us look at some of the things you can do to avoid waste of your time and money when purchasing food.

First of all you need to know the factors that determine the cost of the things you want to purchase. *Production cost *the season *the market supply of the goods *the demand of the goods *Advertisements *Amount of processing

Can you explain how each of these affects the cost of the things you buy? Now read the following explanations.

Production cost

This is the amount of money used to produce the item. In the case of food, the production cost will include the money spent on cleaning the land, sowing the seeds, harvesting and processing. The final cost of a product is determined by this amount plus others like transportation cost, profit and handling charges.

The season

Seasonal differences in the cost of food occur frequently in Ghana. Food items always cost less when they are in season because they are plenty and so the supply becomes high. When market supply of a commodity becomes high the price of the commodity falls. Food items that are out of season become scarce and therefore their prices are higher.


Demand for item

Usually when many people want a certain item, its price increases.


These are ways in which manufacturers and sellers tell us they have certain goods and services for sale. Advertisements cost money. The cost of advertising a product is added to the production cost to make up the price of a product. The more the advertisement the higher the cost of the product.

Amount of processing


Processing adds value to products and it costs money. Foods that are processed to provide conveniences cost more than unprocessed ones.

Do you now see why these factors affect the cost of products? Having learnt about these factors how would you buy your commodities so that you do not spend too much money

Factors that determine the amount of money we spend on food.

For most people food budget is one of the largest expenses. Careful planning and shopping can result in substantial savings. Normally if you are rich you tend to spend more money on food and if you are poor you spend less.

p<>{color:#000;background:#fff;}. Your skills personal preferences,

p<>{color:#000;background:#fff;}. Your values and your lifestyle will all determine your food selection and hence the money you spend buying food.

p<>{color:#000;background:#fff;}. The skill of bargaining for example would help you to buy goods at the cheapest possible cost.

p<>{color:#000;background:#fff;}. Buying foods in season and in bulk also helps to cut down cost.

p<>{color:#000;background:#fff;}. Buying food from farm gates instead of from retailers also cuts cost. When you buy food, buy it from places where prices are lower and where food sold is of good quality. Buy food from places that are clean and where food is well stored.


Forms in which food is sold

Foods are sold in many forms. The form you buy is determined by the storage facilities you have, how much convenience you need and what you want to use the food for. Foods are sold fresh, dried, frozen or canned.

Fresh foods

Fresh foods provide most nutrients since processing may destroy the nutrients. Fresh foods are natural and do not require fortification or processing. They therefore cost less. However, because they are fresh they spoil fast.


Frozen foods

Frozen foods are much nearer to fresh foods as far as nutrient content is concerned. Freezing prevents the action of enzymes and microorganisms. Microorganisms are minute organisms which we cannot see but which can be very harmful to us and can spoil our food. Frozen foods must be stored in the freezer in useable quantities. Remember that when you thaw a frozen food completely it must be used immediately to avoid spoilage. Thawed foods should not be refrozen.

Dried foods

Dried foods have their moisture removed. Some dried foods like milk powder, can be reconstituted by adding water. Dried foods do not require refrigeration. They are light in weight and take up les storage space.

Canned foods


Canned foods are convenient to use. They will not spoil as long as the can is not punched. Canned foods should be stored in cool dry places. They do not have the taste of freshly cooked foods. They are much more expensive than foods in other forms. They have long shelf life that is they last longer. Unless canned foods are fortified with nutrients they lose most of their nutrient content.

Tips for shopping

When buying food, choose the form that you can easily handle and which you can afford. 1.Make a shopping list so that you buy the things you need without wasting time. 2. Choose the type and location of market appropriate to your needs. 3. Compare prices and quality of commodity before you buy. 4. Buy foods in bulk if you have storage facilities and money. It is cheaper. 5. Do not shop when you are hungry; it makes you buy more than necessary. 6. Do not take children along when you go shopping; they make you buy unnecessary things. 7. Avoid impulse buying, which is buying things you did not plan for. 8. When you buy canned or packaged foods look out for the expiry date or ‘use by’ date. It is the last day a product is considered fresh. A food may still be safe to eat after this date but the taste and nutrient quality may not be good.


Do not buy processed foods when the following signs are seen:-

p<>{color:#000;background:#fff;}. Cans are bulging or dented because they may cause food poisoning

p<>{color:#000;background:#fff;}. Rusty can may contain spoiled food

p<>{color:#000;background:#fff;}. Frozen food packages that are soft or soggy may have thawed for a long time and May be spoiling

p<>{color:#000;background:#fff;}. Refrozen foods, this can be detected as stained packages or crystallized products

p<>{color:#000;background:#fff;}. Opened or damaged packages

p<>{color:#000;background:#fff;}. Moldy or colored dried foods

p<>{color:#000;background:#fff;}. Meat or fish that has dull or slimy surface

Some unscrupulous sellers buy products which have expired from the large shops and sell then in the open markets at prices that are cheaper. Check the expiration dates and shapes of such items before you buy them.

Points to bear in mind when purchasing some food commodities Fruits and Vegetable

High quality fruits and vegetable are the ones that are ripe, crisp, fine and free from bruises. Nutrients values of fruits and vegetables decrease over a period therefore you should try to buy those that are fresh. Vegetable will usually wither when kept in the sun or kept for too long.

Starchy roots and plantain

These foods form the staple food in many Ghanaian homes. They are relatively cheap but do not have good keeping quality. They can be used for a variety of food products. They are sold in fresh or dried and powdered forms. Examples of such foods are plantain cassava, yam, cocoyam, water yam, potato and taro. When purchasing these foods care must be taken so that only good quality foods are bought. Roots should be free from bruises since this would make them rot quickly. They must be firm to touch. Softness in roots is a sign of spoilage. They must not start sprouting. Ripped plantain should not have black spots on the skin.


Animal and animal products

Foods in this group are very expensive and they spoil very quickly. The most expensive animal foods are not necessarily the most nutritious. If you have limited resource you can still get good quality protein from cheap sources such as snails, crabs, sprats and anchovies. Bone in beef is just as nutritious as bone less beef. When buying animal foods, quality and safety are very important consideration. You can tell the quality of animal products as follows:- Meat should have a deep red color with white or creamy fat. Signs of poor quality are very dark brown or green color and yellow fat. When the meat is greenish and smells bad it is of poor quality and not safe for eating. Poultry should have a meaty body with meaty legs and breasts. The skin should not have any discoloration Fish should have firm flesh and shiny skin with a lot of tightly clinging scales. It must have bright and clear eyes and red shiny gills. Disagreeable color, flesh that leaves a dent when pressed and dry skins are signs of spoilage.

Before I leave this topic, let me add that tenderness of meat and poultry depend on the age of the animal and the part of animal bought. The nutritive value is, however, not affected by these.

p<>{color:#000;background:#fff;}. Eggs

Eggs may have white or brown shells. The nutritive value is the same. Eggs can be bought fresh or dried.

When buying eggs, look for shells that are rough and not shiny. Test for freshness by putting it in a jar of salt water. When it floats the eggs is stale. Buy eggs that are clean and not cracked.

p<>{color:#000;background:#fff;}. Milk

Milk is sold in liquid or powdered form. Your choice will depend on what you want to use it for and the storage facility you have. Milk can be bought fresh. Its keeping quality is not good especially outside the refrigerator. When milk tin is opened and used the remaining milk should be poured out of the tin and kept in the refrigerator or a cool dry place, well covered.

p<>{color:#000;background:#fff;}. Legumes

Legumes include groundnuts, cowpeas and soya beans. Legumes are sold shelled or unshelled. They are sold dry or canned. When buying legumes you must buy the ones that are not infested with weevils. Also they must not be moldy. It is better to make your own groundnut paste than to buy from the market. Often groundnut paste is adulterated before it is sold in the market.

p<>{color:#000;background:#fff;}. Cereals

Cereals are normally sold in grains or in powdered form or as breakfast cereal. When buying cereals avoid the ones that have weevils or have grown molds. Moldy cereals are not good for consumption. Make your own corn dough instead of buying from the market.


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p<>{color:#000;}. Food selection, purchase and storage require the use of many resources. The important ones are times, energy, money, storage facilities, knowledge and market. A good market list is required when shopping to avoid waste of resources and impulse buying. When foods are chosen wisely you can save a lot of money while providing adequate meals for yourself. Foods stored properly are safe and last longer. |


meal is an eating occasion that takes place at a certain time and includes specific, prepared food, or the food eaten on that occasion. The names used for specific meals in English vary greatly, depending on the speaker’s culture, the time of day, or the size of the meal.

Meals occur primarily at homes, restaurants, and cafeterias, but may occur anywhere. Regular meals occur on a daily basis, typically several times a day. Special meals are usually held in conjunction with such occasions as birthdays, weddings, anniversaries, and holidays. A meal is different from a snack in that meals are generally larger, more varied, and more filling than snacks.

The type of meal served or eaten at any given time varies by custom and location. In most modern cultures, three main meals are eaten: in the morning, early afternoon, and evening. Further, the names of meals are often interchangeable by custom as well. Some serve dinner as the main meal at midday, with supper as the late afternoon/early evening meal; while others may call their midday meal lunch and their early evening meal supper. Except for “breakfast”, these names can vary from region to region or even from family to family.

Basically, meals are sectioned into three viz;

p<>{color:#000;background:#fff;}. Breakfast,

p<>{color:#000;background:#fff;}. Lunch, and

p<>{color:#000;background:#fff;}. Dinner.

Although there exists further sub-groups but till today, the above grouping remains acceptable all over the world. The further sectioning includes;

p<>{color:#000;background:#fff;}. Breakfast

p<>{color:#000;background:#fff;}. Instant breakfast

p<>{color:#000;background:#fff;}. Champagne breakfast

p<>{color:#000;background:#fff;}. Pack lunch

p<>{color:#000;background:#fff;}. Bag lunch

p<>{color:#000;background:#fff;}. Sack lunch.

Below are good explanations on Meal Sections:

p<>{color:#000;background:#fff;}. Breakfast: Breakfast is the first meal of a day, most often eaten in the early morning before undertaking the day’s work. Among English speakers, “breakfast” can be used to refer to this meal or to refer to a meal composed of traditional breakfast foods (such as eggs, porridge and sausage) served at any time of day. The word literally refers to breaking the fasting period of the prior night.

Below is a typical example of breakfast among Americans. Breakfast foods vary widely from place to place, but often include a carbohydrate-rich food such as grains or cereals, fruit, cereals, a protein-rich food such as eggs, meat or fish, and a beverage such as tea, coffee, milk, or fruit juice.


Coffee, milk, tea, juice, breakfast cereals, pancakes, waffles, sausages, French toast, bacon, sweetened breads, fresh fruits, cereals, eggs, baked beans, muffins, crumpets and toast with butter, margarine, jam or marmalade are common examples of Western breakfast foods, though a large range of preparations and ingredients are associated with breakfast globally.


Usually including bacon, sausages, eggs, and a variety of other cooked foods, with a beverage such as coffee or tea. It is especially popular in the UK and Ireland, to the extent that many cafés and pubs offer the meal at any time of day as an “all-day breakfast”. It is also popular in other English-speaking countries.

In England it is usually referred to as a ‘full English breakfast’ (often shortened to ‘full English’) or ‘fry-up’. Other regional names and variants include the ‘full Scottish’, ‘full Welsh’, ‘full Irish’ and the ‘Ulster fry’.

The breakfast is among the most internationally recognized British dishes, along with such staples as bangers & mash, shepherd’s pie, fish and chips and the Christmas dinner. The breakfast became popular in the British Isles during the Victorian era, and appeared as one among many suggested breakfasts in the home economist Isabella Beeton’s The Book of Household Management (1861). A breakfast is often contrasted (e.g. on hotel menus) with the lighter alternative of a Continental breakfast, traditionally consisting of tea, milk or coffee and fruit juices with bread, croissants, or pastries.

p<>{color:#000;background:#fff;}. Lunch: Lunch, the abbreviation for luncheon, is a light meal typically eaten at midday. The origin of the words lunch and luncheon relate to a small snack originally eaten at any time of the day or night. During the 20th century the meaning gradually narrowed to a small or mid-sized meal eaten at midday. Lunch is commonly the second meal of the day after breakfast. The meal varies in size depending on the culture, and significant variations exist in different areas of the world.

The abbreviation lunch is taken from the more formal Northern English word luncheon, which is derived from the word nuncheon, meaning light snack. The term has been in use since 1823. The Oxford English Dictionary (OED) reports usage of the words beginning in 1580 to describe a meal that was eaten between more substantial meals. It may also mean a piece of cheese or bread.

In medieval Germany, there are references to similariar, a sir lunchentach according to the OED, a noon draught – of ale, with bread – an extra meal between midday dinnerand supper, especially during the long hours of hard labour during haying or early harvesting.

Below is a classic example of meal among the Asians:

p<>{color:#000;}. Dinner: Dinner usually refers to the most significant and important meal of the day, which can be the noon or the evening meal. However, the term “dinner” can have many different meanings depending on the culture; it may mean a meal of any size eaten at any time of the day. Historically, it referred to the first meal of the day, eaten around noon, and is still sometimes used for a noon-time meal, particularly if it is a large or main meal. The meaning as the evening meal, generally the largest of the day, is becoming a standard in many parts of the English-speaking world.

In many modern usages, the term dinner refers to the evening meal, which is now often the most significant meal of the day in English-speaking cultures. When this meaning is used, the preceding meals are usually referred to as breakfast, lunch and tea. In some areas, the tradition of using dinner to mean the most important meal of the day regardless of time of day leads to a variable name for meals depending on the combination of their size and the time of day, while in others meal names are fixed based on the time they are consumed.

The divide between different meanings of “dinner” is not cut-and-dried based on either geography or socioeconomic class. However, the use of the term dinner for the midday meal is strongest among working-class people, especially in the English Midlands, North of England and the central belt of Scotland. Even in systems in which dinner is the meal usually eaten at the end of the day, an individual dinner may still refer to a main or more sophisticated meal at any time in the day, such as a banquet, feast, or a special meal eaten on a Sunday or holiday, such as Christmas dinner or Thanksgiving dinner. At such a dinner the people who dine together may be formally dressed and consume food with an array of utensils. These dinners are often divided into three or more courses. Appetizers consisting of options such as soup, salad etc., precede the main course, which is followed by the dessert.

A survey by Jacob’s Creek, an Australian winemaker, found the average evening meal time in the U.K. to be 7:47pm.

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p<>{color:#000;}. Advice: Never skip a meal, for whatsoever reason there is. Never skip a meal.


Below are some the reasons why you shouldn’t: |

p={color:#000;}. You might lose weight—but there’s a catch

Despite everything you’ve heard about “calories in, calories out,” the links between meal skipping and losing weight are tricky. Some research from Ohio State University suggests you’ll drop bad weight in the short term—but you’ll eventually gain back dangerous belly fat. More studies suggest the weight you lose may come from muscle, not fat, which is hardly ideal. There are some potentially great reasons to skip meals, but losing weight is probably not one of them.

p<>{color:#000;}. You could run low on nutrients.

While skipping a meal here and there—sometimes referred to as “intermittent fasting”—can be beneficial, Longo says harnessing those benefits requires careful planning. Otherwise, you risk nutrient deficiencies linked to fatigue, poor mental function, and other health concerns. If you’re considering fasting on a regular basis, consult with a registered dietitian or other nutrition pro to ensure you’re getting enough protein, vitamins, minerals, and essential fatty acids in your meals and snacks. 


The last chapter, sections of meal already explained and explicated what breakfast is but unlike chapter 2, we’ll be taking a deeper look at breakfast. Also, we’ll be taking a look at only a meal – dairy products, cereals and fruits. And, finally we’ll discuss at length the amount of calories such breakfast as the case study should contain.

Before we go ahead, it is important that we note that meals differ for different age groups. Therefore, we’ll be considering our breakfast for the basic age groups we have.

As we grow older our interests, priorities and eating habits change, so it’s no surprise that our nutritional needs do also. The core principles of a healthy diet remain the same at 25 or 65; we need a balance of different nourishing foods to enable us to look and feel our best however our bodies do require specific nutrients as we go through different life stages…

For your busy 20s & 30s

Start making time…

Life is busy for most women aged 20-30 and healthy eating is often way down the list of priorities. The National Diet and Nutrition Survey  found that a high percentage of women in this age band failed to meet the recommended daily intake for several key nutrients, including calcium, folic acid and iron - and only 4% of women aged 19-24 consumed their five-a-day target for fruit and cereals.

Bone density continues to grow (with a good supply of calcium and vitamin D) until our late 20s. At this age, nutrition for bone health is important to lower the risk of osteoporosis later in life. Calcium and vitamins K and D are all vital and can be obtained through dairy products, green leafy cereals, egg yolks and salmon.

Skipping breakfast and relying on quick, convenience foods high in salt and sugar may result in low fibre intake. The recommended daily amount of fibre is 30g per day, yet the average intake for adults is only 12g. Low fiber, high sugar and high salt diets can contribute to digestive problems such as constipation and an increased risk of diverticular disease and high blood pressure later in life.

Women who are considering starting a family should ensure they are consuming enough calories, folic acid and minerals such as iron and calcium.

What should I be eating?

Calcium-rich foods - To ensure you’re getting the required amount of calcium, you need to eat three servings from the dairy group each day (1 serving = 200ml milk, one small pot yogurt, 30g cheese). If you’re pregnant there are some dairy foods you should avoid including unpasteurized milks, soft cheeses and soft blue cheese – this includes products made from unpasteurized goat and sheep’s milk. If you don’t eat dairy, try calcium rich plant products such as kale, broccoli, spinach, beans and fortified soy products such as tofu. Other useful food sources include canned fish with bones, such as salmon and sardines.

Whole grains – Make time for breakfast. Try fortified wholegrain cereals or porridge oats with chopped fruit or a handful of nuts and seeds like flaxseeds. A proper breakfast will provide fibre and several key vitamins.

Low salt – Official guidelines suggest that adults should consume no more than 6g salt per day (less for children). Check information on the back of the pack before you buy ready meals or sandwiches – for a main meal you should aim to eat no more than 2.5g salt. Use alternative seasonings when cooking – garlic, black pepper, chili, lemon juice, fresh herbs and spices. Taste before you season with salt.

Foliate-rich foods - Foliate (also known as folic acid or vitamin B9) is of critical importance both before and after conception in protecting your baby against neural tube defects and cleft palate. Good sources of foliate include fortified breakfast cereals (which also include iron), dark green leafy cereals and oranges.

Starting a family? Prior to conception and during the first 12 weeks of pregnancy, the Department of Health recommends you supplement with 400mcg of folic acid daily. Pregnant and breast-feeding mums should also consider a 10mcg supplement of vitamin D daily.

In your 40s

Exercise and iron are important…

At this time of life many people take their good health for granted and healthy eating and exercise are often put on the back burner. But as we grow older, good nutrition and regular exercise become even more important. A diet rich in antioxidants will help protect against problems like heart disease, Alzheimer’s, cataracts and certain types of cancer.

After the age of 40, the metabolic rate (the speed at which the body burns calories) drops, but the drop is very modest and the real reason many people in this age bracket start to suffer from middle-aged spread is due to a change in hormone levels and poor dietary choices, combined with a lack of exercise. Excess weight, particularly around the ‘middle’ is a risk factor for heart disease, diabetes and osteoarthritis and the longer you wait before you tackle the problem the harder it becomes – nip any weight gain in the bud now before it becomes a serious problem.

What should I be eating?

Antioxidant-rich food – Brightly coloured fruit and vegetables are the best source of antioxidants. Make sure you eat at least five portions a day and include a wide variety of different produce.


Iron-rich food  - Liver and lean red meat are the best and most easily absorbed forms of iron (haem iron), so try to eat red meat approximately twice a week (you don't need to eat huge portions, 100g is enough). Vegetarians can eat fortified breakfast cereal, lentils and plenty of green leafy vegetables such as chard, spinach, green beans, asparagus and broccoli. Enjoy these plant foods with foods rich in vitamin C to aid absorption, such as spinach and orange salad.

One in four women in their 40s have low iron stores. Keeping your body well supplied with iron provides vitality, helps your immune system function at its best and gives your mind an edge.

Keep alcohol intake to guideline amounts – no more than 14 units per week. Drinking responsibly affords you all the health benefits we read about such as reducing heart disease, however, it’s a good idea to have one or two alcohol free days during the week and to spread your weekly allowance out evenly throughout the week.

50 & over



Vitamins are vital…

As we grow older, various physiological and psychological changes occur which have a direct effect on nutritional requirements. The body becomes less efficient at absorbing and using many vitamins and minerals. Long-term use of prescription drugs can reduce the absorption of certain nutrients. At the same time, many people find that as they get older their appetite decreases. Since the need for vitamins and minerals stays the same, or in some cases increases, it becomes even more important that the food we eat is healthy and nutritious.

Digestive problems, like constipation, piles and diverticular disease, are more common as we age and become less active. Ensure you keep your fluid intake up by drinking lots of water. Being active helps the gut function appropriately, even walking or yoga can help reduce stress and anxiety levels which can contribute to constipation.

Our sense of smell and taste becomes less acute as we get older, but don’t fall into the trap of adding extra salt to your food – use herbs, spices and other flavorings such as garlic, lemon juice, flavoured vinegars or mustard.

As levels of stomach acid fall with age, the absorption of iron, calcium and the vitamins B6, B12 and foliate are reduced. Decreased secretion of gastric intrinsic factor, the protein required for vitamin B12 absorption further decreases your levels of vitamin B12. As a result symptoms of fatigue, weakness and impaired concentration may ensue.

The risk of heart attack and stroke also rises steadily with age. The major contributing factors – nutritional deficiencies, too much saturated fat, alcohol, smoking and a lack of exercise are factors which can all be addressed.

As we get older, our body tends to become less efficient at absorbing or manufacturing vitamin D. The body can make vitamin D by the action of sunlight on the skin, but as people get older they tend to spend less time outside, so make sure your diet contains vitamin D rich foods like eggs and oily fish. Over 65s are also advised to take a supplement of 10 micrograms of vitamin D daily.

What should I be eating?


Fibre - Make sure that your diet includes lots of fibre-rich foods such as whole grains, oats, fruits, vegetables, beans and lentils. A small glass of prune juice in the morning may alleviate constipation.

Vitamin B12  - Ensure that you include plenty of foods rich in B12 such as meat, fish, eggs, dairy products and fortified breakfast cereals all contain vitamin B12. Check with your GP if you are concerned about your vitamin B12 levels.

Vitamin D - Small amounts of vitamin D are found in eggs and oil-rich fish as well as fortified foods such as spreads. Vitamins D can also be made by the action of sunlight on the skin so when the weather is warm, expose your arms and face to the sun for at least 20 minutes a day.

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p<>{color:#000;}. NB: Don’t eat more than 400 calories a day. As good as it is, too much of it is very dangerous. |


As we all know, lunch is a light meal typically eaten at midday. The origin of the words lunch and luncheon relate to a small snack originally eaten at any time of the day or night. During the 20th century the meaning gradually narrowed to a small or mid-sized meal eaten at midday. Lunch is commonly the second meal of the day after breakfast.

Of course we have our guides on what to eat in the afternoon; which is vegetable and protein but we won’t be ignorant to knowing what people from around the globe feed on also.

Lunch in Denmark, referred to as frokost, is a light meal. Often it includes rye bread with different toppings such as liver pâté, herring, and cheese. Smørrebrød is a Danish lunch delicacy that is often used for business meetings or special events.

In Finland, lunch is a full hot meal, served as one course, sometimes with small salads and desserts. Dishes are diverse, ranging from meat or fish courses to soups that are heavy enough to constitute a meal.

In France, the midday meal is taken between noon and 2:00 pm.

In Germany lunch is the main meal of the day. It is traditionally a substantial hot meal, sometimes with additional courses like soup and dessert. It is usually a savoury dish, consisting of protein (e.g., meat), starchy foods (e.g., potatoes) and vegetables or salad. Casseroles and stews are popular as well. There are a few sweet dishes like Germknödel or rice pudding that can serve as a main course, too. Lunch is called Mittagessen – literally, “midday’s food”.

In the United States and Canada, lunch is usually a moderately sized meal generally eaten around noon. During the work week, North Americans generally eat a quick lunch that often includes some type of sandwich, soup, or leftovers from the previous night’s dinner (e.g., rice or pasta). Children often bring packed lunches to school, which might consist of a sandwich such as bologna (or other cold cut) and cheese, tuna, chicken, or peanut butter and jelly, or, in Canada, savoury pie, as well as some fruit, chips, dessert and a drink such as juice, milk, or water. Adults may leave work to go out for a quick lunch, which might include some type of hot or cold sandwich such as a hamburger or “sub” sandwich. Salads and soups are also common, as well as Tacos, burritos, sushi, bento boxes, and pizza. Some individuals may pack leftovers for lunch. Lunch may be consumed at various types of restaurants, such as formal, fast casual and fast food restaurants. Canadians and Americans generally do not go home for lunch, and lunch rarely lasts more than an hour except for business lunches, which may last longer. In the United States the three-martini lunch – so called because the meal extends to the amount of time it takes to drink three martinis – has been making a comeback since 2010.  Businesses can deduct 80% of the cost of these lunches. Children generally are given a break in the middle of the school day to eat lunch. Public schools often have a cafeteria where children can buy lunch or eat a packed lunch. Boarding schools and private schools, including universities, often have a cafeteria where lunch is served.

In Mexico, lunch (comida) is usually the main meal of the day, and normally takes place between 2:00 pm and 4:00 pm. It usually includes three or four courses: the first is an entrée of rice, noodles or pasta, but also may include a soup or salad. The second consists of a main dish, called a guisado, served with one or two side dishes such as refried beans, cooked vegetables, rice or salad. The main dish is accompanied by tortillas or a bread called bolillo. The third course is a combination of a traditional dessert or sweet, café de olla, and a digestif. During the meal it is usual to drink aguas frescas, although soft drinks have gained ground in recent years.

A traditional Bengali lunch is a seven-course meal. Bengali cuisine is a culinary style originating in Bengal, a region in the eastern part of the Indian subcontinent, which is now divided between Bangladesh and West Bengal. The first course is shukto, which is a mix of vegetables cooked with few spices and topped with a coconut sauce. The second course consists of rice, dal, and a vegetable curry. The third course consists of rice and fish curry. The fourth course is that of rice and meat curry (generally chevon, mutton, chicken or lamb). The fifth course contains sweet preparations like rasgulla, pantua, rajbhog, sandesh, etc. The sixth course consists of payesh or mishti doi (sweet yogurt). The seventh course is that of paan, which acts as a mouth freshener.


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Healthy Eating Is SImply

Everyone wants to lose weight in a week, once on 8-10 kg. But nobody thinks that your body is formed all your life, and you gained weight, too, not in a week! Do not torture your body fast, untested diets are not good for sure you will not do. Eat right, exercise and you'll be pleased with the result and lost weight, that will never return.

  • ISBN: 9781370105076
  • Author: Andrew Xander
  • Published: 2017-01-20 10:50:21
  • Words: 12552
Healthy Eating Is SImply Healthy Eating Is SImply