A balanced diet and sufficient exercise are key for a healthy lifestyle. Read further for nutrition tips which, in conjunction with the OatWell™ products, will help you positively influence your cholesterol levels.
The start to your day
Start your day with a balanced breakfast! OatWell™ products are a perfect breakfast solution or mid-morning snack. Muesli and flakes can ideally be combined with fruit and a milk/yoghurt portion. A powdered supplement can be added to your favourite yoghurt, cereal or breakfast drink.
Follow these twelve steps for a healthy lifestyle*
1. Eat a nutritious diet based on a variety of foods originating mainly from plants, rather than animals
2. Eat bread, grains, pasta, rice or potatoes several times a day
3. Eat a variety of vegetables and fruits, preferably fresh and local, several times per day (at least 400g per day)
4. Maintain a body weight between the recommended limits (a BMI of 20-25) by taking moderate levels of physical actitivy, preferably daily.
5. Control fat intake (not more than 30% of daily energy) and replace most saturated fast with unsaturated vegetable oils or soft margarines.
6. Replace fatty meat and meat products with beans, legumes, lentils, fish, poultry or lean meat.
7. Use milk and dairy products (kefir, sour milk, yoghurt and cheese) that are low in both fat and salt.
8. Select foods that are low in sugar, and eat refined sugar sparingly, limiting the frequency of sugary drinks and sweets.
9. Choose a low-salt diet. Total salt intake should not be more than one teaspoon (6g) per day, including the salt in bread and processed, cured and preserved foods. (Salt iodisatzion should be universal where iodine deficiency is endemic).
10. If alcohol is consumed, limit intake to no more than 2 drinks (each containing 10g of alcohol) per day.
11. Prepare food in a safe and hygienic way. Steam, bake, boil or microwave to help reduce the amount of added fat.
12. Promote exclusive breastfeeding and the introduction of safe and adequate age of 6 months while breastfeeding continues during the first years of life.
* CINDI Dietary Guide, WHO Regional Office for Europe, EUR/00/5018028. 2000