MODERATION noun

Once understood, the term ‘moderation’ is not just a cliche dieticians love to use but rather a simple way in which to prevent excessive behaviour in all aspects of human nature. When it comes to nutrition specifically, excessive or extreme behaviour applies to both food intake and food restrictions. Moderation is good practice when it comes to achieving good nutrition and health. The definition above shows us the specific behaviour or action required to moderate and would reflect in the behaviour requirement of any ‘diet’ you may wish to pursue. These are key qualities to develop if you wish to improve your dietary intake.  Please note the use of the word improve.  If you wish to lose weight, manage a disease condition or support a new exercise routine with good nutrition, it is easier to change or moderate a few specific problematic dietary practices rather than adopting an entirely new and possibly very restrictive ‘diet’.

5 Practical ways to moderate:

1. Reduce added sugar! Limit sugar added to tea or coffee to one level teaspoon, using a maximum  of 3 teaspoons per day, and avoid drinking sugar containing beverages and fruit juices at home or  at work

2. Enjoy a variety of foods. The more nutritionally diverse the foods you eat, the less like you are  to have any one type of food in excess. Aim to include a minimum of 3 different foods at a meal. 

3. Just have one …. biscuit, rusk, sweet, chocolate, samoosa, scoop, glass, serving … these foods      are rich in energy but lack nutrition such as fibre, protein, vitamins and minerals.

4. Use only one teaspoon of oil per portion when cooking with oil. A family of 4 should not use  more than 750 ml of oil per month.

5. Dish up your meals in the kitchen and leave the pots out of sight while eating

Learning to moderate your food intake, especially when it comes to treat foods, is the most sustainable and practical way to successfully achieve health related goals. By moderating your intake of less healthy foods, you will have plenty of room to add tasty nutritious foods. We must aim to receive nutrition from at least 80 -90 % of the food we eat. It stands to reason that finding a happy medium between the extremes of excessive food intake and excessive food restriction will keep you happy and healthy.