Food for thought

It is always sensible to plan ahead.  A well-balanced eating plan with the right food is essential to maintain good health. Combined with a sound financial strategy that takes life insurance into consideration to guarantee peace of mind and a well worked-out exercise routine, following a good diet will ensure a wholesome lifestyle.

Dieticians and nutrition specialists promote that proper nutritional habits and the regular intake of food will ensure a healthy lifestyle, fight infection and disease and boost energy levels.  You can plan your own healthy daily and weekly menus and shop for the recommended foods mentioned below.

Superfoods  – vital must-haves


Eggs have high-quality protein and contain essential nutrients. Eggs are crucial in combatting certain eye conditions, such as macular degeneration and cataracts, and can even reduce cholesterol levels.

Greek yogurt

Boost your calcium intake and enjoy this Mediterranean treat that has useful bacteria that keep your immune and digestive system in good order. Greek yogurt contains more protein than regular yogurt.


All beans are good for you, because they are rich in protein, fibre, potassium, zinc and iron. Research has shown that beans can reduce the risk of heart disease, colon and breast cancer, type 2 diabetes and high blood pressure.


Being a rich source of both omega-3 fats, which can reduce the risk of heart attacks, and vitamin D, which enhances the absorption of Calcium, salmon should preferably be on your menu.

Lean beef

If you enjoy eating red meat, opt for lean beef, as it helps the body to absorb iron and so prevents anemia.  And you can boost your brain power with the concentration of the vitamin E antioxidant found in the beef.


Walnuts contain antioxidants that reduce cell destruction, as well as omega 3-fatty acids that assist in building strong muscles and reducing cholesterol levels. An amino acid that can lower blood pressure is found in hazelnuts. Almonds are rich in fibre and protein and an added benefit is that they can enhance your memory.


By adding avos to your salad, you increase your intake of fibre, vitamin E, folic acid and potassium, all compounds that are known for heart protection. Avocados have mono-unsaturated fats, which are the fats that are actually good for you and that can improve your cholesterol levels.

Green vegetables

Spinach will ensure that your muscle tissue develops well and it improves your heart health. Swiss chard is packed with loads of vitamins and nutrients that play a role in bone strength, improved vision and enhanced mental sharpness. By eating Swiss chard you can also combat cancer and the good news is that cooked chard is low in calories! Broccoli is known to reduce the risk of heart diseases and cancer.


Reducing the risk of coronary artery disease as well as cancers such as stomach, skin and prostate cancer, tomatoes are great in salads, pastas, roasts or as a sandwich filling.

Sweet potatoes

Sweet potatoes are an excellent source of carotenoids, vitamin C, potassium and fibre.  The vitamin A found in sweet potatoes protects and maintains skin and eyes as well as the linings of our respiratory and intestinal tracts.

Red peppers

Red peppers are loaded with vitamin C, known for skin and immunity benefits, as well as with carotenoids, which are essential for cell communication and reducing the risk of cancer.


Blueberries are chockablock with antioxidants. Adding blueberries to your daily eating plan can assist in dealing with memory loss, relieve eyestrain, prevent cancer, strengthen your heart and improve excellent circulation. To top it all, blueberries (and watermelon) also contain vitamins A and C.

Oranges can boost your immune system as well as your eyesight, as they contain both vitamin C and beta-carotene.

Research has shown that apples reduce the risk of lung cancer and type 2 diabetes.

Across-the-board preparation

Plan for the future and invest in healthy living: add the above healthy ingredients to your shopping list, exercise according to a suitable schedule and complement your wholesome way of life with shopping around for affordable life cover to safeguard the wellbeing of your family.


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