We are gradually coming to realise that eating a healthy diet and taking exercise is the path to good health in our later years. We all need to be healthy and active to enjoy our lives to the full. Doctors, scientists, and nutritionists are increasingly realising that most, if not all, diseases are influenced by the food we eat.

Some diseases related to ageing can be difficult to treat once they are established; however, if you take good nutrition and exercise when you are younger, you can reduce the risks of developing certain diseases.

Osteoporosis

Giving our bodies plenty of calcium early in life helps protect our bones and reduces the chances of developing this disease in later life. Calcium can be found in milk, sesame seeds, almonds, beans, cheese, and yoghurts; also fish, particularly when the small bones are eaten. As well as calcium, vitamin D is also necessary for strong bones. This can be found in oily fish and fortified breakfast cereal. Sunlight is also essential for boosting vitamin D supplies in the body. Osteoporosis may also be prevented with natural plant oestrogens such as soya beans and soya products such as tofu.

Joint Diseases

Arthritis is another disease related to age and it may be difficult to prevent it through nutrition, but these are some steps for reducing the symptoms — Avoid fried food.

Reduce the intake of animal fat.

Obtain protein supplies from pulses, skimmed milk, nuts or beans.

Include ‘good’ fats such as omega-3 fatty acids. These are found in fish such as halibut, haddock, cod, and salmon.

Avoid toxins such as cigarettes and alcohol.

At any age it is wise to follow a healthy balanced diet, and my Healthy Eating Guide, available by email from [email protected] will help you to achieve this.

Get Fit & Healthy: Say No to Second Helpings

Why? It is easy to want more after you have eaten something tasty, and if you keep putting small extra portions on your plate it is easy to convince yourself that you are not eating too much.

How? Choose a suitable amount of food from whichever dishes are available. You should take no more food than you could hold in two hands. Eat it slowly and savour the taste of each bite. Recognise that you are not having second helpings as a rule. Always remember that it takes time for the brain to receive the message that you have eaten — so the urge for a second helping will fade once the brain registers that you have eaten.

Recipe of the Week: Easy Pasta With Tomato Sauce

Serves 6

Ingredients

3 tsp. olive oil

1 large onion, minced

3 cloves garlic, minced

3 cups chopped, diced tomatoes

3 tbsp freshly chopped basil

1/2 cup chicken stock

salt to taste

freshly ground black pepper

450 g pasta

Method

Add the olive oil and onions to a large sauté pan over medium-high heat. Cook the onions for about 5 minutes until they turn golden, then add the garlic, and cook until the garlic begins to soften. Add the tomatoes, basil, and stock and simmer for about 5 minutes for the flavours to blend. Meanwhile, bring a large saucepan of salted water to a boil. Add the pasta and cook until al dente, about 9 minutes. Drain. Transfer the pasta to a warm bowl and serve with the sauce.

Exercise Tip: Fat Burning

People who do at least 30 minutes of aerobic exercise five times a week lose twice the amount of weight as those who are sedentary. Also, the time of day you exercise plays a role in how you burn fat. A good workout 12 hours before a meal may reduce the effect of the fat content of the meal by as much as 50 percent. Even exercising one hour before a meal uses 40 percent of the fat in the meal. Surprisingly, you may use only 5 percent if you exercise after a meal.

Ask Alva

I want to know if it is true that diet Pepsi really contains only 1 calorie? And if we drink it everyday we will not gain weight. Abdul

Diet colas actually contain zero calories — but make sure for your health that you are drinking enough water, fresh juice, and milk. I don’t recommend drinking diet colas every day, but it is ok as an occasional treat. Alva