healthy living tips

Eating tips

In 2003, the National Health and Medical Research Council released their revised dietary guidelines for Australian adults. The aim of these guidelines is to improve health and wellbeing of the community as a whole.

Check how well you're following the guidelines.

THE NHMRC DIETARY GUIDELINES FOR AUSTRALIAN ADULTS

1. ENJOY A WIDE VARIETY OF NUTRITIOUS FOODS
Because no single food can provide you with all the nutrients you need, it is important that you choose a wide range of foods from:

the different food groups
e.g. fruits and vegetables; meats; dairy products; and breads and cereals
within each food group
e.g. fruits such as apples, bananas, oranges, pears and rockmelon
from different cultures
e.g. Indian, Italian, Greek, Chinese, Thai, Mexican and Vietnamese

Enjoying a variety of nutritious foods means you won't miss out on essential nutrients such as: protein, carbohydrates and fats as well as vitamins and minerals.

Nutrition Australia recommends that we consume around 30 different foods each day. Usually, the more colourful the meal is, the greater the number of different nutrients there are.

1.1 Eat plenty of vegetables, legumes and fruits
Try to include at least two serves of fruit and five of vegetables each day. It is important that you choose a variety of fruits from apples to citrus fruits to berries and bananas; from fresh to stewed to canned varieties. This food group is important because they provide :

Soluble fibre to:
	lower blood cholesterol levels
	slow down the absorption of foods into the bloodstream

Vitamin C which is vital for:
	helping to keep skin firm and smooth
	maintaining healthy gums
	assist in the absorption of iron in food
	normal functioning of the immune system

Antioxidants which are important for:
	the protection of your cells against damage

1.2. Eat plenty of cereals preferably wholegrain

It is important to choose a variety of cereals including breads, breakfast cereals, rice, pasta and noodles. Opt for the wholegrain varieties such as barley, oats and rye which
contain insoluble fibre, essential for maintaining regular bowel movements. Wholegrain cereal choices also tend to be slowly digested and absorbed, having a lower glycaemic index (GI). Low GI diets have been associated with reducing the risk of Type 2 diabetes, heart disease and having a role in weight management.

1.3. Include lean meat, fish, poultry and/or alternatives

Lean meat, fish and poultry are high in protein which is
important for the production, maintenance and repair of tissues in the body. The guidelines recommend that red meat such as beef, lamb and veal should be eaten 3-4 times a week. This is because red meat is the best source of iron which is important for transporting oxygen to every part of your body, helping to provide your body with energy. Red meat is also a good
source of zinc which is involved in immune function and vitamin B12 which has a role in memory and concentration.

It is also recommended that fish be eaten at least 2 times a week as it is the richest source of omega 3 which has been linked with a reduced risk of heart disease and improved brain development and function.

1.4. Include milks, yoghurts, cheeses and/or alternatives The dietary guidelines recommend 2-3 serves of low fat milks, yoghurts and cheeses each day as they are good sources of protein as well as calcium which is important for maintaining healthy bones and teeth.
1.5. Drink plenty of water The dietary guidelines suggest we should drink between 1.5 to 2 litres of fluid per day with the preferred drink being water

1.6. Limit saturated fat and moderate total fat intake
It is important that we limit our saturated fat intake because these fats have been associated with higher LDL-cholesterol, heart disease, Type 2 diabetes and obesity.

Try to reduce your consumption of the following foods which contain saturated fats:

	butter
	fat on meat
	chicken skin
	cheese
	milk fat
	lard
	drippin
	palm oil
	coconut oil
	biscuits
	pies
	confectionery

1.7. Choose foods low in salt
Salt has been associated with higher blood pressure increasing your risk for heart disease and stroke. Reducing your salt intake can help to reduce high blood pressure.

You can reduce your salt intake by:
	buying salt reduced or no added salt foods particularly with foods which contain a relatively high proportion of salt such as bread, biscuits, cheese, butter, margarine and sauces.
	not adding salt to your food during cooking or at the table, instead add herbs and spices.
	reducing the amounts of salty foods like potato crisps, olives and nuts
	eating less processed foods.

1.8. Limit your alcohol intake if you choose to drink
The dietary guidelines recommend limiting alcohol intake because it is associated with high blood pressure and stroke. However, moderate intake of alcohol can reduce the risk of heart disease by increasing the "good" type of cholesterol - HDL. It is recommended that women limit their alcohol to no more than two standard drinks a day and men to no more than four standard drinks a day.

1.9. Consume only moderate amounts of sugars and foods containing added sugar
It is important to be aware of your sugar intake. This is because sugars add to our total energy intakes, increasing our risk of obesity. Also sugars often replace foods which provide us with important vitamins and minerals.

Some simple ways you can reduce your sugar intake:
	If you add sugar or honey to your porridge, why not try adding stewed fruit instead
	Rather than drink soft drinks which contain high levels of sugar, add a lemon or lime to mineral water

2. PREVENT WEIGHT GAIN: BE PHYSICALLY ACTIVE AND EAT ACCORDING TO YOUR ENERGY NEEDS
The dietary guidelines include this recommendation because of the impact of a lack of physical activity on weight. Physical activity should not be painful, time consuming, expensive or boring.
Try these tips to increase the amount of activity you do every day:

	walk
	use a pedometer and aim for 10,000 steps a day
	find a gym that you feel comfortable in
	swim

For more information on healthy eating guidelines visit these links:

Australian Dietary Guidelines for Australian Adults
http://www.nhmrc.gov.au/publications/_files/n33.pdf

Australian Guide to Healthy Eating
http://www.health.gov.au/pubhlth/strateg/food/guide/index.htm