Janette Marshall - Eat well for an active life
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Janette Marshall


‘It’s no longer enough to just eat healthily, we now know that to increase the protection you gain from healthy eating you also need to be active enough to control your weight – and to have a positive outlook.’

Better Health
Healthy Eating
Why do it?
It’s good for you! It will help you lose weight if you need to and will protect against the global epidemic of chronic (long-term) health problems. What will happen to me if I don’t Eat Right? You are more likely to have disabling diseases that also cause premature death, such as heart disease, certain cancers, type 2 diabetes, osteoporosis, obesity – even dental decay.
What is a Healthy Diet?
In a nutshell you need to eat at least 55 per cent of your daily calories as complex carbohydrates (that’s starchy whole grain foods), less than 10 per cent of your calories should be sugars. Fat should provide not more than 30 per cent of which not more than 10 per cent should be saturated. In addition eat 10-15 per cent protein, not more than 5grams or 1 teapoon of salt per day. But above all else, eat at least five portions of fruit and vegetables a day. How does this translate into real food? Read 'The New Eat for Life' book for full details.
Losing Weight
What’s wrong with being overweight?
Lots of medical studies show being overweight puts you at greater risk of type 2 diabetes, coronary heart disease, certain cancers and other health problems. Today one in five adults in the UK is obese and the trend continues.
How do I know if I am overweight?
Check out your body mass index. Obesity is defined as having a BMI of 30 or more. To work out your BMI see 'Fat Nation - the Big Challenge' book.
How can I lose weight?
Make sure you do not eat too many high calorie foods, avoid too many sugary soft drinks, eat smaller portions, eat at least five portions of fruit and vegetables a day and eat more whole grain foods. Follow the calorie counted health eating plans in 'Fat Nation - the Big Challenge'. And very important – be more active (see Being Active).
Based on the US Food Pyramid by Harvard School of Public Health

Based on the proposed reworking of the US Food Pyramid by Harvard School of Public Health
Being Active
Why do I need be more active?
Sedentary lifestyle increases your risk of heart disease, type 2 diabetes, certain cancers, osteoporosis.
Any other reason?
It helps you lose weight, tone up and generally look and feel better. it also boosts self-esteem. Talking of self-esteem, 'Life Lessons from Winnie-the-Pooh' can help you there.
How much should I do?
Any amount of regular exercise is good. In an ideal world we would take one hour of moderate activity each day. Most of us would reap big benefits from 30 minutes on most days. To get started and to find many easy ways to build exercise into your lifestyle see 'Fat Nation - the Big Challenge'.