Nutrition

Nutrition

Healthy nutrition is key to a healthy weight. Excess weight has strong links to heart disease, type 2 diabetes, cancer and arthritis. Not only is it a huge risk factor to your health, it also impacts on your every day life; your ability to do things you want to do, your comfort and your confidence

Try this:

Recipe:

Indian chickpea salad
Serves 4, preparation time: 20 minutes, only 193 kCal per 100 grams
Ingredients
  • 2 cans of chickpeas in water, drained
  • 2 red onions, peeled and chopped
  • Juice from 1 lime
  • 2 cloves of garlic, finely chopped
  • 1/2 teaspoon ground cumin
  • 3 tablespoons of olive oil
  • 1 pinch of paprika
  • 2 pinches of sea salt
  • small bunch of chopped fresh coriander
 
How to do it
  • Mix all ingredients in a bowl and serve as a main meal with pitta bread. The salad tastes even better after a couple of hours in the fridge.
The Facts
  • You can be in control
  • Healthy nutrition is key
  • Introduce relaxation
  • Keep your body moving

 

So what is a healthy weight?

For most people, their Body Mass Index (BMI) indicates whether they are overweight or not. BMI is calculated as weight in kilos divided by height in metres squared.

  • A BMI lower than 18.4 kg/m2 is generally classified as underweight
  • A BMI of 18.5-25.5 kg/m2 is generally classified as normal
  • A BMI of 25.6-29.9 kg/m2 is generally classified as overweight
  • A BMI of over 30 kg/m2 is classified as obese

Calculate your BMI here.

Basic food rules

  • Eat nutritious foods: vegetables, legumes and fruits, cereals (breads, rice, pasta, noodles etc), lean meat, fish, poultry or alternatives, low fat dairy products or alternatives
  • Drink plenty of water – at least 8 glasses a day
  • Go for minimal fat intake - particularly saturated fats and eat foods low in salt
  • Limit alcohol, sugars and sweet foods and don't buy food you can't resist
  • Prevent over eating: use a smaller plate, eat slowly, thoroughly chew food, order starters instead of main courses, share your dessert, keep healthy snacks on hand, avoid drinks high in calories, and don’t shop on an empty stomach.