HEALTHY EATING TIPS

Healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your health, and stabilizing your mood. If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone. It seems that for every expert who tells you a certain food is good for you, you’ll find another saying exactly the opposite. But by using these simple tips, you can cut through the confusion and learn how to create a tasty, varied, and nutritious diet that is as good for your mind as it is for your body. The following points will be discussed in details:

Ø   Healthy diets contain a variety of foods

Ø  Physical activity and healthy eating

Ø  Keep fat to a minimum

Ø  Eat and drink less high-kilojoule foods

Ø  Eat foods rich in calcium and iron

Ø  Healthy diets for babies and children

Ø  Don’t skip breakfast

Ø  Tips for healthy breakfasts

Ø  Where to get help

                    

     HEALTHY DIETS CONTAIN A VARIETY OF FOODS

In general, we should include a range of nutritious foods and eat:

• plenty of breads and cereals (particularly wholegrain), fruit, vegetables and legumes (such as chickpeas, lentils and red kidney beans)
• low-salt foods, and use salt sparingly
• small amounts of foods that contain added sugars
• reduced-fat milk and other dairy products.

It is also important to drink an adequate amount of water.

         PHYSICAL ACTIVITY AND HEALTHY EATING

A good balance between exercise and food intake is important, as this helps to maintain muscle strength and a healthy body weight. At least 30 minutes of moderate intensity physical activity, such as walking, is recommended every day.

 KEEP FAT TO A MINIMUM

Adult diets should be low in fat, especially saturated fat. Saturated fat, which is the main fat in animal products, fried foods, chocolate, cakes and biscuits, is more easily deposited as fat tissue than unsaturated fat. Saturated fat can also be converted into cholesterol and cause blood cholesterol levels to rise.

Dietary fat helps with the absorption of fat-soluble vitamins (A, D, E and K). Small amounts of polyunsaturated and monounsaturated fats may have some health benefits when they are part of a healthy diet. Monounsaturated fats are found in nuts, olive oil and avocados, and may help to lower the bad type of cholesterol (low-density lipoprotein ).

Polyunsaturated fats are generally thought to lower blood cholesterol levels. Polyunsaturated omega-3 fatty acids, which are found in fish, nuts and seeds, are thought to have an anti-clotting effect on blood, to reduce the risk of heart disease and to possibly lower blood pressure.

  EAT AND DRINK LESS HIGH-KILO-JOULE FOODS

The total amount of energy-dense (high-kilojoule) foods you eat may be as important as the total amount of fat in your diet. To reduce the energy density of your diet, you need to increase the amount of plant foods, such as wholegrain breads and cereals, fruit and vegetables that you eat.

This will provide essential nutrients, help to make you feel ‘full’ and also reduce the amount of fat in your diet. High energy drinks such as sports drinks, cordials, soft drinks, fruit juice, energy drinks should also be limited.

                                           

                                             EAT FOODS RICH IN CALCIUM AND IRON

It is important for all Australians to eat foods which contain iron and calcium. In particular:

• Calcium – is important for bone health especially for infants, women and girls.
  
• Iron – carries oxygen around the body and is especially important for women, girls, vegetarians and athletes to reduce the risk of anaemia.

                                                       HEALTHY DIETS FOR BABIES AND CHILDREN

There are guidelines to follow that help encourage a healthy diet for your infant or child, 

including:

• Infants – it is encouraged for babies to be breastfed for the first year of life. In most cases, breastfeeding should be the only source of food in the first six months. If you use formula, be careful not to overfeed or underfeed your baby.
• Sugar – children should eat only a small amount of foods that contain sugar and avoid food with added sugar, such as lollies, fruit drinks and soft drinks.
• Low-fat diets – are not appropriate for infants and young children under two years of age. A diet low in fat, especially saturated fat, may be considered for older children.
• Drinks – infants and children should be encouraged to choose water as their preferred drink.

                     TIPS FOR HEALTHY BREAKFASTS

Some easy-to-prepare, healthy breakfast ideas include:

• Fresh fruit with wholegrain breakfast cereal and reduced fat milk. Toast with a thin spread of margarine (polyunsaturated or monounsaturated)
• Toast with cheese and tomato. Hot or cold reduced fat milk
• Rolled oats made with quick oats. Add sultanas and reduced fat milk. Toast with a thin spread of margarine (polyunsaturated or monounsaturated). Orange juice
• Baked beans on toast. Orange juice
• Fruit or plain yoghurt with fruit.

                                              
 Always Remember to take a lot of water because is very important

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