Page 35 - April-June 2025

WELL-BEING FEATURE

engineered to be more shelf-stable and have a longer healthier alternatives. Avoid Mandazi, Chapati, bread,
shelf life. Anything with “hydrogenated” or “partially cakes, biscuits. Replace with Gnuts, veggie sticks, fruit,
hydrogenated” in the name is a trans fat. Beware of seeds.
processed foods which can often contain trans fats. • Avoid eating late in the evening. Aim to eat your last
Trans fats are bad for you. meal around 7pm
Basics of a Healthy Diet
Non-processed and Unrefined foods - Eat foods in their Foods to Sleep by
‘natural’ form as much as possible Avoid eating too late at night. Aim to finish your last meal
by 7.30pm. If you are hungry before bed here are some
• Nutrient dense foods - Plenty of fruits and vegetables tips on what to eat.
• Carbohydrates – required for ‘energy’. But remember Foods to avoid before bed
Carbohydrates are ‘sugar’ and must be eaten in Foods and drinks that contain stimulating
moderation and equated to the amount of energy you caffiene (including chocolate).
expend. Foods high in refined sugar, such as ice cream, cookies, or
• Fats – Healthy Fats are an important part of the diet. candy.
• Protein - an important part of a healthy diet. Proteins Spicy foods, fried foods, or any foods that can cause
are made up of chemical ‘building blocks’ called amino heartburn or indigestion.
acids. Your body uses amino acids to build and repair Alcohol, which disrupts natural sleep cycles.
muscles and bones and to make hormones and enzymes. Foods high in sodium, as they can be dehydrating.
They can also be used as an energy source. Foods to snack before bed that may aid sleep – foods
containing certain vitamins, minerals and amino acids
Meals (such as Magnesium, potassium,
calcium, Vit B6, anti-oxidants and
compounds such as tryptophan,
melatonin and serotonin) may aid
enhanced sleep.
Seeds and Nuts
Bananas and Kiwi
Wholegrain cereal (with no added
sugar) with milk
Hard Boiled Eggs
Cheeses
Supplementation
Some diets may prevent the ability
to consume enough vital nutrients.
In this case Supplementation may be
necessary.
Vegetarian and Vegan diets limit
the ability to ingest enough essential
Other Healthy Eating Tips Vitamin B12 as it is mostly only available in Dairy and
• Eat only when you feel hungry. Pay attention to your Meat products. Some foods are fortified with Vitamin B12
hunger cues. Try not to eat for other reasons, such as however it may be difficult to get enough through fortified
feeling bored or sad. sources. It is essential to keep a close eye on these levels
• Don’t wait until you’re very hungry. If you do, you’re in your body if you stick to a strict Vegetarian or vegan
diet. Supplementation is often required and is safe and
likely to eat lower-quality foods or eat too much. effective.
• Use small plates. They help you manage your portion Other minerals that may be lacking in a vegetarian or
size. vegan diet include, iron, calcium, vitamin D, selenium.
• Focus on your food—the way it tastes, smells, looks, and In present times our foods contain less vital nutrients
sounds. Try not to read, drive, or watch TV while you eat. than they have throughout history, due mostly to the
You’ll enjoy your food more. degradation of our soils, over-use, and modified seeds
• Eat slowly. This gives your brain a chance to get the and plants. It is possible that even with a healthy,
message that you are full. balanced diet we are becoming deficient in certain
• Drink enough water – Drink 1-2 litres a day. Drink prior nutrients. Supplementation can be safe and effective to
to meals to aid in feeling of fullness and prevent over- ensure our bodies have enough of these vital nutrients
eating. to not just survive but function at an optimal level.
• Snacks - Remove processed snacks and replace with Ensure you ask a professional prior to taking any form of
supplement.
FOR MORE INFORMATION, PLEASE CONTACT:
Back 2 Health Limited 150177 Kampala GPO, 1808 Moyo Close, Bukoto 1
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+256 758 478 992 / +256 752 994 469 | back2healthug@gmail.com | @Back to Health Uganda (f) 33