How much cholesterol should I have per day?


Balanced life simply means being able to achieve an optimal lifestyle in all aspects of life, i.e. relationships, emotionally, work, fitness and health. One normally puts in more effort in work/business, family responsibilities etc. and we often forget to allocate some time for “me time”.

There are five key elements to a balanced healthy lifestyle, namely: stress management, maintaining a regular
sleep pattern, a balanced diet, regular physical exercise and supplementation according to needs.

In order to have a balance in life women need a healthy body, a sound mind and to be spiritually fulfilled and one way to achieve that is by eating properly, as they say, “you are what you eat”.

This requires one to audit and perhaps challenge current eating patterns, which may be synced with going for what’s easiest and most convenient, which often isn’t healthy.

One needs to move from eating to survive or eating for comfort to eating to thrive through a balanced nutrition. Just like a house is made up of bricks, the human body is made up of millions of cells which differ in size, shape and function. If the cells are fed well – that is given the right kind of food – then they will function properly and keep the person alive and healthy.

The word “diet” or phrase “I’m on a diet”, isn’t intended to imply an eating programme to lose weight, but rather, it more aptly refers to your consumption and how – what you eat daily (good or bad) is your diet.

Therefore, a balanced diet is one that contains carbohydrates, proteins, vegetables, fruits and water, which can only be achieved by eating a variety of food throughout the day divided in six portioned meals. The main meals are constituted by breakfast, lunch and dinner, while in-between these meals are snacks, which are important to help keep the body’s energy constant.

A balanced diet in conjunction with a good exercise helps the body utilize the food adequately and to keep fit; therefore; it is important to choose what is eaten wisely to get the ultimate health benefit that maintains the body, mind and spirit on a daily basis.

Avoid skipping meals, eating only high carbohydrate diet or only high protein diet. Avoid eating snacks high in sugar and fat because they are not filling and can lead to weight gain. Avoid fast food as much as possible, because these are often high in hidden fat, sugar and are highly processed. Most importantly make time to eat, even if it means taking a few minutes break.

Make time to eat with family as work will always keep one busy as it doesn’t end. Dedicate dinner time to eat with family so children can be taught what sort of healthy and enjoyable food to eat; table manners; how to chew properly and have good quality time.

Remember to increase fibre intake to balance gut health by simply including legumes in the diet:
• They are rich in cholesterol lowering fibre (contain a valuable source of insoluble and soluble fibre. Soluble fibre effectively lowers blood cholesterol levels thus reducing heart disease and stroke risk. On the other hand, insoluble fibre promotes regular bowel movements thus reducing constipation and the chances of bowel cancer).
• They are nutrient rich (contain a combination of vitamins and minerals like Calcium, Iron, Zinc, Potassium, Phosphorus and B complex).
• They are a valuable source of protein (legumes should be served with other plants to ensure the availability of the deficient amino acids e.g. whole-grain)
• They have a negligible fat content (effective component for weight reduction and maintenance. The fat content is between 1 – 3g per 125ml. They enhance satiety, therefore, one is encouraged to eat less).
• They can play a role in improved blood glucose control
(gradually releases glucose into the blood stream.

Optimum choice of food for diabetics and people at risk of hypoglycaemia.

Good control of blood glucose and sparing of insulin).


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