Small changes can make a big impact. Try to:
- Cut back on, sugary drinks like soft drinks and energy drinks. Sugar-free versions are okay to drink sometimes, but sugar-free frizzy drinks are still acidic, which can have a negative effect on bone and dental health. Water is the healthiest drink – try adding a slice of lemon, lime or orange for flavour.
- Keep a fruit bowl stocked at home for fast and low-kilo joule snacks.
- Eat breakfast every day so you’re less likely to snack on junk food at morning tea. A wholemeal or wholegrain breakfast cereal that is low in sugar served with low-fat milk can provide plenty of vitamins, mineral and fibre. Other fast and healthy options include yoghurt or wholemeal toast.
- Don’t skip lunch or dinner either.
- Help with the cooking and think up new ways to create healthy meals. Make those old family recipes lower in fat by changing the cooking method – for example, grill, stir-fry, bake, boil or microwave, instead of deep frying.
- Reduce the size of your meals.
- Don’t add salt to your food.
- Don’t eat high-fat foods every time you visit a fast food outlet with your friends. Many of the popular fast food chains now have healthier food choices on the menu.
- Change your meeting place. Rather than meeting up with your friends at the local takeaway shop, suggest a food outlet that serves healthier foods, such as wholemeal rolls with vegetable fillings or sushi.
