Nutrition and Hydration week takes place annually and aims to promote improvements in the provision of nutrition and hydration all over the word. It aims to highlight the value of good food and drink in maintaining overall health and wellbeing.
In support of this week we have put together some ideas for good nutrition and hydration habits.
- Aim for balance.Most days eat from each food group—grains, protein foods, vegetables and fruits, and dairy. Listen to your body. Eat when you’re hungry. Stop when you feel satisfied.
- Look for variety.Be adventurous. Choose different foods in each food group. For example, don’t reach for an apple every time you choose a fruit. Eating a variety of foods each day will help you get all the nutrients you need.
- Practice moderation.Don’t have too much or too little of one thing. All foods, if eaten in moderation, can be part of healthy eating. Even sweets can be okay.
- Keep your kitchen stocked. Keeping commonly used foods in your kitchen can help you pull together a quick meal in no time. Having frozen and canned foods and foods with a long shelf life is helpful for those nights when you haven’t had time to do a food shop. Some basic ingredients to have are: Frozen chicken breasts, frozen, fresh or canned vegetables or fruit, canned beans, such as pinto beans, white beans, and black beans, vegetable or chicken broth, tomato sauce and pasta sauce, whole-grain pasta, brown rice, onions and garlic.
- Plan your meals. Healthy eating doesn’t have to take a lot of time. You can make a healthy meal just as quickly as an unhealthy one. You just need to plan, have the right foods on hand, and learn how to cook some quick and healthy meals.
- Make it fun. Make it a family affair! Ask family members to help you chop vegetables or make a salad. Find a cookbook or recipes, for quick, healthy meals. Take a cooking class with a friend or loved one.
- Drink enough water and make it easy to do so. Drink a glass of water when you get up in the morning, before you have coffee or tea. Keep a cup or water bottle by your desk at work. Take several sips of water each hour. If you don’t have a desk job, carry a container of water with you, and take sips throughout the day. If you get tired of drinking plain water, add a packet of sugarless flavouring to your water. Or put a slice of lemon, lime or cucumber in plain or sparkling water.
- Make sure you have plenty of fruit and vegetables in your diet. Mix sliced fruit or frozen berries with yogurt or cereal. Make fruit smoothies by blending together fresh or frozen fruit, fruit juice, and yogurt. Add dried or fresh fruit to oatmeal, pancakes, and waffles. Add lots of colourful vegetables, such as red cabbage, carrots, and bell peppers, to green salads or top salads with dried cranberries or raisins, or with sliced pears, oranges, nectarines, strawberries, or grapefruit. Pop extra vegetables, such as grated zucchini or carrots, spinach, kale, and bell peppers, to pasta sauces and soups. Add lots of vegetables to sandwiches, lettuce, tomatoes, cucumbers, bell peppers, and avocado slices are flavourful choices.
Sources used: Healthwise