Bad diet may lead to problems in later life

By ESTELLE SARNEY

Are you often tired and lethargic? Suffer mood swings? Have problems with your skin? Maybe you are simply not eating well enough.

Keep up a bad diet and it could have more dramatic effects further down the line.

Dietitian Jeni Pearce says you can become vitamin-deficient in one to six months. The effects range from low energy to low immunity - and bone problems 20 years hence.

One of the first steps to achieving good nutrition is to drink more, preferably water.

By the time you are thirsty your body has started to suffer from dehydration, says MaryRose Spence, a dietitian with Auckland firm Nutrition Consultants. First, you get tired or lethargic, then a fuzzy, dull headache. Finally, hungry then thirsty.

She recommends drinking one-and-a-half to two litres of water a day, plus three or four hot drinks (three coffees maximum). Larger people, and those who do a lot of exercise, need more.

For food, take note of the 5 + a day signs and eat at least three different types of vegetables and at least two pieces of fruit every day. Aim for: six servings of bread and cereals a day, such as a bowl of cereal or a wholemeal sandwich; two servings of dairy products; and one serving of protein, such as a piece of meat, chicken or fish, an egg or a cup of lentils or chickpeas.

Jeni Pearce recommends eating two red meat meals a week to maintain zinc and iron levels, leaving two for chicken, two vegetarian and one fish. One takeaway meal a week will not hurt, but vary the type.

Limit your fat intake by removing chicken skin and trimming meat fat, spreading butter or margarine thinly, and grilling instead of frying food. Jeni Pearce says breakfast is the most important meal of the day. She recommends a couple of Weetbix with lots of fruit, low-fat milk and yogurt.

This provides carbohydrates for fuel and to look after blood glucose levels, and protein to take care of your appetite. If you are starving by 10 am, you have not had enough protein with your breakfast.

If you are a toast person, you need to add protein in the form of yogurt, eggs or baked beans.

And don't forget that glass of water or juice.

Dinner should consist of 50 per cent vegetables, 25 per cent meat and 25 per cent potatoes, rice or pasta.

A glass or two of wine or beer a day will not hurt, but aim for two or three alcohol-free days a week. Likewise, chocoholics need not abstain - just keep it to a couple of small bars a week.