On the occasion of World Obesity Day (4 March) and to ease our readers into their routine of working from home, students from the Department of Food Sciences & Nutrition within the Faculty of Health Sciences have prepared five tips to encourage us all to take small steps to a healthier future.
- Ready, set, cook!
Not only is home cooked food more budget friendly, but preparing your own meals from scratch gives you more control over the ingredients, ensuring that you and your family eat fresh, wholesome meals. Convenience food tends to be higher in calories, sugars, salt and unhealthy fats while restaurants often serve larger portions than one requires. Buy local produce in season. Save time by prepping for the week ahead in batches, freezing meals and ensure variety by trying out new recipes.
- Shop Smart
Although the information on food labels may seem overwhelming, it is relatively easy to understand once you get the hang of it. Look at and compare a couple of products you use regularly to opt for the more nutritious. How much sugar does that low fat yoghurt or skinny cappuccino really contain? Refer to the Dietary Guidelines for Maltese Adults published by the Health Promotion and Disease Prevention Directorate to know what you should be consuming.
- Smooth transition to a plant-based lifestyle
Including more plant based meals in our diet benefits both the planet and our health. Start slow, swap a single food such as dairy milk for a plant based alternative, try to include one plant-based meal a-day, or choose a meatless day a week. If you鈥檙e stuck for ideas, try out plant-based dishes when eating out. Eat more legumes, beans, nuts and seeds regularly to ensure your protein needs are met, or be adventurous and try a new food like tofu or tempeh.
- No couch potatoes
It鈥檚 just a stone鈥檚 throw from your couch to your laptop. Follow a short workout video on YouTube. Bonus, it鈥檚 free! If you鈥檙e lacking motivation, join a community, maybe even a virtual one. Suffocated inside? Go out for a walk or jog while enjoying a breath of fresh air and treat yourself to some new fitness attire to keep your spirits up.
- Hydration is key
Don鈥檛 wait till you鈥檙e thirsty to drink; by the time you feel thirsty, you鈥檙e already slightly dehydrated. Sip water steadily throughout the day and drink more fluids than usual when the weather is hot, especially if you鈥檙e active. Flavour your water with fruits or a splash or fruit juice if you need to, drink herbal teas as they count too. Just remember to reach less for the coffee machine and limit your intake of sugary drinks and alcohol.
