Healthy Eating2018-09-19T10:06:35+00:00

STEP 4: Healthy Eating: Nutrition and Mental Wellbeing

Here are some practical tips to help you choose healthier eating habits.

  1. Don’t miss breakfast – having this meal helps to control your weight
  2. Don’t wait until you are thirsty – keep rehydrated keeps hunger at bay. Drink at least 1 litre of water a day and avoid sugary drinks
  3. Cut down on salt – no more than 6g daily, too much can raise your blood pressure level, why not check your BP with someone from our Fitness Team
  4. Reach a healthy weight – check your BMI (body mass index) with someone from the Fitness Centre so you are aware of your healthy weight range and whether you need to take positive steps to reach this
  5. Cut down on saturated fat and sugar – some fat is needed as part of a healthy diet. However, there are 2 types of fat and you should reduce your saturated fat intake and choose unsaturated fats such as oily fish, avocados and vegetable oils. This lowers your cholesterol level. Fish is also great source of protein and high in omega 3 fats
  6. Eat the right number of calories for how active you are. You need to balance the energy you consume with the energy you use. An average man needs 2,500 calories a day compared with a woman who needs 2,000 calories. Be especially wary of how many calories are contained in drinks

Simple Guidelines

  • Reduce caffeine levels (especially stimulant enhancing energy drinks)
  • Drink 1 litre of water daily
  • Alcohol in moderation
  • Eat a balanced diet with regular meals
  • Get your 5-a-day to boost vitamin levels
  • Swap refined carbohydrates (crisps, biscuits, sweets) for complex carbohydrates (jacket potatoes/wholemeal products) to keep blood sugar levels constant and reduce mood swings
  • Avoid smoking – initial reduction in stress is outweighed by long-term health impact
  • Increase physical activity – get 30mins of exercise in the gym, join a fitness class or even just walk up the stairs
  • Avoid late snacks

Go to STEP 5: Sleep Better >

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