Healthy eating for healthy weight
Choosing foods from the five food groups in the proportions recommended by the Australian Dietary Guidelines will help you get the right amount of nutrients without eating too many kilojoules. Here are some tips to get you started on healthy eating:
- Enjoy a wide variety of nutritious foods from the five food groups every day. These can be found at www.eatforhealth.gov.au;
- Include milk, cheese and yogurt every day. These dairy foods are part of a balanced diet and can protect against heart disease and stroke, can reduce the risk of high blood pressure and some cancers and may reduce the risk of type 2 diabetes.
- Eat more fruit and vegetables. Fill your plate with a variety of types and colours of vegetables and salad. These foods have few kilojoules and help keep you feeling fuller for longer. Eat two serves of fruit a day;
- Limit intake of processed foods high in energy, saturated fat, added sugars, added salt or alcohol such as fried potatoes, cakes and muffins, chocolate, crisps, alcoholic drinks, soft drinks and energy drinks and meat pies;
- Reduce portion size of meals;
- Rethink sugary drinks. Too many sugary drinks can lead to unwanted weight gain and tooth decay . Water and milk are good drinks to choose from;
- Plan meals and snacks. This not only helps you achieve your recommended number of serves from the five food groups but also helps with shopping and preparing meals;
- Eat more mindfully, turning off the TV, slowing down, you can enjoy food more and be more in touch with how hungry or satisfied you are;
- Limit alcohol intake. If you chose to drink alcohol keep to no more than two standard drinks on any day to reduce your risk of long term harm from alcohol.
For healthy recipes and meal plans, check out The Dairy Kitchen or our Good Health recipe book.
Visit www.eatforhealth.gov.au to read more about the Australian Dietary Guidelines.
For a personalised weight management plan, consult an Accredited Practicing Dietitian.