Eating Healthy

Eating Healthy

Eating Healthy

Get your eating habits right and you’ll be able to maintain a healthy body weight, which reduce your risk to cancer by an average, a 22 percent.

Researchers found that "all vegetarians together had, on average, a 22 percent reduction in the risk of developing colorectal cancer, compared with non-vegetarians". In terms of individual cancers, that equated to a 19 percent lower risk for colon cancer and a 29 percent lower risk for rectal cancer. So being vegetarian itself is a part of healthy eating habits.

It’s never too late and this is the perfect time to identify key dietary behaviours that may be preventing you from reaching your goal weight.


  • Always eat a heavy breakfast: Studies show that individuals who eat a substantial or heavy breakfast lose more weight than those who have a small breakfast. Choose baked beans on wholegrain bread, or muesli with fruit and yoghurt or eggs .
  • Eat more  fruits and vegetables:  Aim for three cups of vegetables and two fruits each day. Fill half your plate with vegetables at lunch and dinner, and add fruit to your breakfast and for a snack on the way home from work.
  • Fresh Food: Take time to shop each week. If the food is not in the house, how can you eat well? Schedule a time to shop each week or shop online. Always use fresh food.
  • Walk 10,000 steps or exercise for an hour each day: A pedometer is extremely useful in providing feedback on how many steps you are racking up each and every day.   
  • Sit down at the table to eat and chew 32 times: Not only do you eat more slowly and often take less food, but you'll enjoy the social experience of dining. Remember to chew your food approximately 32 times after you have taken a bite of it.
  • Always carry protein-rich snacks with you: This way you'll avoid eating high-fat food on the run. Great options to keep handy include nut- or protein-based snack bars, hard fruit such as an apple or some wholegrain rice.
  • Have green tea after meals: Green tea is high in antioxidants and can help increase metabolic rate.
  • Always carry a water bottle: Drink at least two bottles of water a day instead of juice or soft drinks.
  • Choose wholegrain, low-GI bread and breakfast cereal: Aim for the best-quality breads, crackers and breakfast cereals, as these are foods we eat every day.
  • Always eat carbohydrates and proteins together: Try eggs on grain toast, yogurt and fruit, crackers and cheese, and wholegrain bread.
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