Advices
for healthy living
q
Do not smoke
q
Lose weight,
if you are overweight
q
Get moving
q
Limit the fat
in your diet
q
Balance the
type of fat you eat
q
Watch your
cholesterol intake
q
Concentrate on
complex carbohydrates
q
Find more
fiber
q
Limit sodium
and salt
q
Drink alcohol
with moderation and , if you do, choose red wine
q
Read food
labels
Tips for a healthy diet
q
Try to introduce
variety into your diet, but do not eat too much
q
Chose low-fat milk
and milk products (up to 1.5% fat) and low-fat cheese
q
Watch how much
high-fat food you eat. Go for lean meat, fish and sausage
q
Reduce saturated
fat, prefer monounsaturated fat such as olive oil
q
Avoid food rich in
cholesterol, e.g. egg yolk, offal
q
Look for
alternatives to foods that contain a lot of sugar
q
Eat vegetables,
fruit, wholemeal products daily to ensure a sufficient daily intake of
minerals, vitamins, and fibre for your health
q
Drink plenty of
fluids, but mainly low-calorie drinks
q
Use as little fat
as possible for cooking. Healthy ways are: stew for a short yime in a minimum
of water or steam, cook in laminated pots and pans, in clay pots, or in foil,
grill rather than fry
q
Eat little and
often, and preferably always in the same place
q
Go easy on alcohol
q
Cut back on your
salt intake
q
Preferably buy foods with labels that give information about the
nutritional content
Tips for cooking
q
Before cooking,
trim all visible fat from meat, poultry, and fish. Rub herb and spice blends
into the surface
to add flavour without fat. Brush food with no-fat chicken or beef broth,
wine, or tomato juice. Remove poultry skin either before or after cooking.
q
Choose cooking
techniques that don’t relay on oil and butter. Use a non-stick
frying pan, or lightly coat pots and pans with vegetable cooking strays.
Broil instead of fry, steam instead of sauté
q
Try recipes that
combine a small amount of meat, poultry, or diary food with a larger portion
of vegetables and grains
q
Use evaporated skim
milk instead of cream in sauces. Purče cooked vegetables or beans
to thicken sauces and soups instead of adding cream
q
Let cooked soups
and stews cool, then skim the fat off the top before reheating
q
Use applesauce, prune, or apricot purče instead of oil or fat in baking
Tips
for making the most of your doctor visit
q
Briefly describe
your symptoms, even those you feel may not be important. You may want to keep
a list so you will remember them
q
Answer sincerely to
doctor’s questions
q
Tell the doctor all
of the medications you take-including over-the-counter drugs- and any problem
you may be having with them
q
Be sure you
understand all of the doctor’s instructions – especially for medications.
Know what drug to take when, how often, and in what amount
q
Do not hesitate to
ask questions to clarify points
q
Ask your doctor to
rephrase a reply you cannot understand
q
Find out what side
effects are possible from any drug the doctor prescribe for you
q
Ask the meaning of
any medical term you do not understand
q
Take a family
member or a friend to the appointment with you to help you better understand
and remember what’s said
q
If, after your
appointment, you still have questions or are uncertain about your treatment,
call the doctor’s office to get the information you need
A
question for your pharmacist
q
Ask if any drug you
are taking interacts badly with certain foods or with other drugs, including
non-prescription ones
q
Ask
for help to understand product package inserts and label instructions
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