subject: Dietary guideline for healthy life style in Unani way [print this page] Dietary guideline for healthy life style in Unani way
1. Enjoy a variety of food.
Variety means eating different foods within a meal, on different days and preparing food in
different healthy ways. This ensures that our diet contains sufficient nutrients and that it is
more enjoyable. The more colourful a plate of food, the better the variety.
2. Be active
Regular exercise has many benefits including weight control, reducing the risk for heart
disease and osteoporosis, relaxation and better sleeping patterns. Aim to do at least one 30-45 minutes physical activity session every day, or three short 10-minute sessions over the course of the day. Make use of every opportunity to move!
3. Drink lots of clean, safe water.
Every person should drink at least six to eight glasses (or more according to thirst or when
physically active) of clean, safe water every day. This also includes Rooibos and other herbal teas with no added sugar or milk and low energy or sugar free cold drinks.
4. Make starchy foods the basis of most meals
Starchy foods include maize meal, cereals, samp, bread, rice, pasta, potatoes and sweet
potato. These foods are rich sources of carbohydrates, our main source of energy, and should be consumed with every meal. It is important to choose unrefined starchy foods which are high in fibre since these increase satiety, supports healthy bowel functioning and lower the risk of developing diseases such as obesity and heart disease. Unrefined starches include wholewheat bread, brown rice, whole-wheat pasta, high fibre cereals, oats and course maize meal.
5. Eat plenty of vegetables and fruit every day
Fruit and vegetables are high in vitamins, minerals, fibre and water and one should aim to eat 5 portions or more per day. Try to eat different vegetables and fruit e.g. at least one good source of Vitamin C (e.g. tomato, the cabbage family, citrus fruit and guavas) and one dark green or dark yellow vegetable.
6. Eat dry beans, split peas, lentils and soy regularly
Legumes (or plant proteins) should be eaten two to three times per week. They are affordable, high in protein and fibre and low in fat and can easily be included in soups and
stews.
7. Chicken, fish, meat, milk or eggs can be eaten daily
Small portions of these foods can be eaten daily, but need not be eaten daily. Animal-based
foods are higher in fat (saturated fat) and we tend to eat more thereof than we need to. Try to include more plant protein sources and fatty fish (e.g. snoek, sardines, pilchards, macriel, and salm) and less red meat.
8. Eat fats sparingly
Fat intake should be limited, especially saturated- and trans fats (animal fats, full cream dairy
products, chocolate, coconut, hard margarine, full cream products, baked goods for e.g. pies and cookies and
palm oils e.g. coffee creamers and artificial cream). Rather include more mono-unsaturated fats in
limited amounts in your diet (e.g. use canola oil or olive oil instead of sunflower oil, spread avocado or peanut butter instead of margarine on bread) and polyunsaturated fat than saturated fat.
9. Use salt sparingly
Use small amounts of salt in food preparation and avoid the use of extra salt at the table.
Rather use herbs, salt-free spices and flavorings instead of salt. Also avoid processed foods
with a high salt content.
10. Use food and drinks containing sugar sparingly and not between meals
Sugar is rich in energy, but it contains no other nutrients and can cause obesity if eaten in
excess or with fatty foods. Choose foods and drinks with little or no sugar and avoid
consuming sweet food and drinks between meals as this can cause tooth decay.
11. If you drink alcohol, drink sensibly
Alcohol is high in energy and contains no other nutrients. One does not need to drink alcohol, but if so, use it in moderate amounts (1 drink for women and 2 drinks for men per day). A standard drink is classified as 1 can of beer, 1 tot of spirits, 125ml of wine and 60ml sherry.
