A Healthy Diet for You


  • Eat fish at least twice a week.
  • Eat 2-3 pieces of fresh fruit and 2-3 servings of different coloured vegetables, e.g. carrots, squash, greens each day.
  • Eat avocado and nuts once or twice a week. Both are rich in healthy fats.
  • Use olive, grape or sunflower oil for cooking.
  • Choose brown, wholewheat or ‘low GI’ breads and pasta.
  • Read labels in the supermarket and try to avoid foods high in sugars [anything ending in-ose] and trans fats.
  • Drink 2 litres water every day.
  • Remember as a general rule that the shorter the route between the ground and your plate, the healthier the food.


  • Eat red meat more than twice weekly. Ostrich is acceptable as it is low in saturated fat.
  • Eat large amounts of margarine; rather use butter.
  • Reuse cooking oils.
  • Eat between meals.
  • Eat white bread, cakes, biscuits and sweets, especially if you are diabetic, overweight or have high blood pressure.
  • Drink more than 1 can of ‘gas cool drink’ daily, and then preferably a diet variety.
  • Use fruit juice to quench thirst; drink water!
  • Drink large amounts of sugary tea and coffee. Try to cut down, or use artificial sweeteners such as Xylitol or Stevia if you take more than 1 teaspoon of sugar.
  • Drink more than 2 units of alcohol per day. A unit is on average 1 drink.

How can I improve my regular diet without
‘going on a diet’?

Try some of the following suggestions:

  • Try adding some different coloured vegetables to soups and stews for those who dislike eating vegetables.
  • Eat from a smaller plate.
  • Write down everything that you eat for a week, you may be surprised at how much more it is than you thought!
  • Only purchase the smallest package of sweets and snacks, e.g. a small pack of chips or a small chocolate bar.
  • If you cannot resist chocolate, eat those with wafer in the middle instead of solid chocolate.
  • Choose low fat cheeses, dairy and salad products as opposed to fat free, which usually contain more sugar.
  • Drink the low calorie varieties of canned cool drink, and limit yourself to 1 can daily.
  • Do not drink undiluted fruit juice when you are thirsty, drink water, or at least dilute the fruit juice.
  • If you have weight to lose, or wish to learn more about a healthy lifestyle, why not visit SureSlim at http://www.sure-slim.co.za/default.aspx

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