Health Eating Habits

Food Group Choose more often Choose less often
Dairy Low or Fat-free milk, cheese and yoghurts High fat cheeses, full-cream milk, cream, ice-cream
Meat and alternatives Fish, especially oily fish, chcken (preferably skinless), lean cuts of meat (fat trimmed), beans and legumes. Fatty cuts of meat such as prime rib, spare ribs, fried meats and fried seafood.
Fruit Strive for 5 portions of fruit and vegetables a day and try to eat as much of a variety as possible. Fresh or dried coconut
Vegetables Strive for 5 portions of fruit and vegetables a day. Pay attention to preparation methods. Vegetables prepared with cream or high fat sauces, creamy coleslaw and French fries.
Bread and Cereals Whole-grain bread, rolls, pita bread, high fibre cereals, pasta, brown rice. Croisants, Danishes, doughnuts, pies, rich cakes and garlic bread.
Fats and Oils Soft low-fat spreads, fat-free sald dressings and mayonaise. Butter, hardened brick margarine.

The Top Ten Ways to make Heart-Healthy Changes . . .
  • Stop Smoking
  • Be active; exercise 3-5 times a week for 20-50 minutes.
  • Take a break when life becomes stressfull.
  • Make a heart-healthy shopping list and follow it. Don't stop when hungry.
  • Read food labels and choose foods low in total fat, especially saturated fat.
  • Try lower fat cooking methods such as baking, grilling and steaming.
  • Add new heart-health recipes to your menu.
  • Reduce foods with 'hidden' fat content (such as many snack foods).
  • Celebrate each goal you reach.
  • Ask your doctor about cholesterol lowering eating habits.
Wellnes Unit     051 506 1543
You health is Your Wealth!



TUBERCULOSIS (TB)


CAN BE CURED WITH 6 MONTHS TREATMENT TAKING

VISIT YOUR CLINIC IF YOU HAVE THREE OR MORE OF THE FOLLOWING SIGNS AND SYPTOMS:
  1. Coughing for more than 3 weeks.
  2. Night sweats and fever.
  3. Loss of appetite and weight.
  4. Tiredness and weakness.
  5. Chest pains.
  6. Coughing of blood.

Contact: Me Thithi - 051 506 1466
WELLNESS
FS Department of Agriculture