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Maintaining a Healthy Body Weight
Balancing physical activity and your food intake
How much food you need is dependent upon your age, sex, body size, how much physical activity you engage in and other health factors such as being pregnant or breast-feeding.
Total wellness and well-being are dependent upon you creating and maintaining a balance between the energy you use and the energy you consume (eat and drink). In order to maintain balance and to allow your body to grow and repair, as well as to provide sufficient energy to allow physical activity and proper body function, you MUST provide sufficient fuel – not enough fuel may ultimately result in weight loss, loss of energy, reduced health etc. Over fuelling the body WILL result, for almost all people, in loss of balance and therefore, WEIGHT GAIN.
Healthy eating habits, which are in balance with sufficient physical activity and maintained throughout life, can help reduce the risk of health problems such as heart disease, cancer, diabetes and obesity.
What will I need to maintain a healthy balance?
It is important to eat a variety of foods each day from the 5 food groups. These are as follows:
Vegetables: Choose from the wonderful range of fresh or frozen products available in supermarkets and specialty stores. Alternatively you can grow your own!
Fruit: Fruit helps to provide fibre to the diet which aids in digestion. Remember though that fruit can be high in natural sugars so don't overdo them.
Meat, Poultry, Fish, Eggs & Nuts: Lean meat, fish twice a week, lean poultry without the skin, nuts etc all provide the protein that the body needs to build and repair.
Bread, Cereals, Rice, Pasta etc: Consume in small quantities – avoid products that are high in sugar. Choose low GI breads ( whole grain etc). Minimize pasta or choose whole meal varieties. Try to choose LOW GI foods in this category.
Milk, Yoghurt, Cheese: Dairy products are necessary to ensure adequate calcium, intake. Choose low fat / no fat options, high calcium milks or try Soy products.
Some foods do not fit into the main food groups. They are not essential to provide the nutrients your body needs and some contain too much added fat, salt and sugars.
These extra foods can add to the enjoyment of a healthy diet and should be chosen sometimes or in small amounts.
To eat a healthy diet:
- Eat enough food from each of the five food groups every day
- Choose different varieties of foods from within each of the five food groups from day to day, week to week and at different times of the year.
- Eat:
- plenty of low GI plant foods (bread, cereal, rice, pasta, noodles, vegetables, legumes and fruit);
- moderate amounts of animal foods (milk, yogurt, cheese, meat, fish, poultry, eggs)
- drink plenty of water to quench your thirst
Weight Loss – How Can I Achieve This Goal?
Balance – As previously mentioned, balance between the energy consumed and the energy used is important in maintaining balance and ideal weight.
Sometimes we find it difficult to do this – stress and other factors play an important part in our weight outcomes. IF you can follow the advice on this site, and modify your diet and exercise to suit, you SHOULD achieve weight loss and increased wellness.
What can you use to assist you???? Click here to find out more…….
Everyone requires balanced nutrition in order to be fit and healthy for life. If you want to provide the best for your body, these products are the best on offer.
Shapeworks tm Formula 1
The ultimate ‘fast' food... A nutritional Shake Mix which comes in 4 delicious flavours. French Vanilla, Dutch Chocolate, Berry and Tropical Fruit.
Formula 2
A Vitamin B6 supplement...
Formula 3
Includes 35 vitamins, minerals...
Combine these three products to assist you to achieve your weight loss goals
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