Eat right, future bright!

We all know healthy eating will help us maintain a healthy weight, have the energy to live life to the full and reduce our risks of chronic diseases. However the number of choices on offer to eat and drink can be overwhelming. One of the most common questions I get asked in my clinic is ‘what are healthy foods and what are unhealthy foods?’

If we google ‘healthy foods’ or ‘healthy eating’ the results are endless, confusing and hard to put into practice. The Australian Guide to Healthy Eating (AGHE) provides us with up-to-date advice about the kinds of foods and amounts we need to eat for optimal health and wellbeing.
​
Eat more nutritious foods
Healthy foods should be nutritious and contain many of the essential nutrients needed for optimal health such as vitamins, minerals, essential fatty acids, fibers, and so on. However to achieve and maintain a healthy weight, we only have limited ‘calorie budget’ to spend. The AGHE encourages us to choose food nutrient dense, but less energy dense.

Food from the five food groups: grains and cereals, vegetables and legumes / beans, lean meat and meat alternatives, fruit and dairy, are nutritious.

• Choose a variety of colours of fresh vegetables and fruits. Different vegetables can help protect the body in different ways, so it’s important to choose a variety of colours
• Add as much vegetable as you can in your dishes. Try to fill half your plate with vegetables
• Use wholegrain cereals like wholemeal bread, multigrain bread, brown rice, oats, and quinoa more often than white varieties. They provide extra fiber, vitamins, minerals and make you feel full for longer
• Choose reduced fat dairy products instead of the full cream ones
• Buy fresh produce in season for better value, availability and quality
• Frozen vegetables and fruit are suitable choices as well (cheap and frozen in season)

Eat less discretionary foods that are high in saturated fat, added salt, added sugars and alcohol
Discretionary food, such as donuts, ice-cream, lollies, sweet drinks, chips, pies, processed meats, deep fries, commercial burgers and alcohol have become easier, cheaper, and more attractive choices. However, they are not necessary for a healthy diet, and are too high in calories. They will increase your risk of obesity, heart disease, stroke, type 2 diabetes and some forms of cancer.

• Always bring your own water bottle, avoid sweet drinks (juice*, soft drinks, vitamin waters, energy drinks, sports drinks...) *juice is not recommended as it is high in sugar, but low in fiber
• If need to buy lunch avoid pies, pastries and deep fries. Instead ask for a salad, whole grain roll or wrap instead
• If you’d like something to snack, choose a fresh fruit, a small tub of yogurt, or a handful of nuts. Avoid sweet biscuits, chips, donuts and other discretionary foods​​​​​​

How much to eat?
​Use the tables below to find out how many serves you need from each food group every day. Think about how you will spread these serves over the day.

We tend to ignore our bodies signals of hunger and satiety (satisfaction) until we’ve eaten too much and are overfull.

• When you eat, ask yourself do you really need this food, and how much you really need?
• Eat slowly and mindfully and give your body time to give you feedback
• Eat without distractions, like TV
• Put your cutlery down between mouthfuls when you are chewing, or slip water in between swallows
• Concentrate on how the food looks, smells, tastes and feels in your mouth and stomach

​The above information acts as a guideline, however everyone is different with different dietary goals, intolerances and lifestyles. If you would like personalised nutritional advice, help with meal plans or meeting your goals, book an appointment with our Dietitian and Nutritionist Daiqing (Grace) Yu today on 08 8296 7594.
​
Mention this blog to receive $10 off your initial appointment with Daiqing (Grace).
(limited to the first 10 clients to book)​​​

​Daiqing (Grace) Yu has a Masters in Nutrition and Dietetics from Flinders University and is a member of the Australian Dietitians Association of Australia. She believes everyone should be able to enjoy food, while also staying healthy and feeling good. For more information on Grace and the services on offer please click here