All of us at some stage have sat down and thought, " I really need to have a think about what I am doing in my life."
Eating healthy is a lot easier than you might think.
Eating healthy is a lot easier than you might think.
Eating Healthy
With just a bit of planning and organisation, you can have a nutritious tasty meal or snack in no time.
Healthy eating means managing the food you eat to consume the right amount to provide the energy you need to keep your body functioning and fuel your daily activity.
If you are trying to lose weight, modify your food intake and increase your level of physical activity. Avoid high fat/sugar and processed foods.
Healthy eating means managing the food you eat to consume the right amount to provide the energy you need to keep your body functioning and fuel your daily activity.
If you are trying to lose weight, modify your food intake and increase your level of physical activity. Avoid high fat/sugar and processed foods.
Smart Eating Quiz
1. Eating a healthy breakfast each morning is important because:
2. Fruit is good for you because it contains:
3. How much physical activity should you be doing each day for good health?
4. The best way to increase my intake of antioxidants is to:
5. True or false? Using canola oil instead of butter when cooking can help to prevent or reduce high cholesterol.
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Healthy Eating Self-Assessment-What Did You Eat Today?
The Healthy Eating Self-Assessment is suitable for children over 4 years of age and adults. Vegetables Try to eat between 4 and 7 serves of vegetables each day. Eating a variety of different vegetables helps to provide the vitamins, minerals, antioxidants, fibre and carbohydrate that help to keep you healthy. Example of a serve of vegetables might be 1/2 cup cooked, 1 cup raw, 1 medium potato or 1/2 cup legumes. Fruit Eating a variety of different fruit helps to provide the vitamins, minerals, antioxidants, fibre and carbohydrate that help keep you healthy. Try to eat 2 or 3 serves of fruit each day. Example of a serve of fruit is 1 medium piece, 2 small pieces, 1 cup diced or canned, 1/2 cup juice, 1.5 tablespoons dried (eg sultanas) or 4dried halves (eg apricots). Bread Grain & Cereal High fibre bread and cereal foods helps to provide the vitamins, minerals, carbohydrate and fibre that help to keep you healthy. But CAUTION is needed as they can also add weight easily. If you want to loose weight it is best to avoid breads as much as possible. Choose high fibre grain breads, brown rice, oats and avoid those highly processed cereals high in fats and sugar Examples of a serving of bread or cereal are 2 slices of bread, 1 bread roll, 1 cup cooked brown rice or pasta, 1 cup cooked porridge, 1/2 cup muesli, 1&1/3 cup breakfast cereal. Dairy and Dairy Alternatives: Dairy food is a nutritious and essential part of a healthy diet. Try to eat and drink 2 or 3 serves of low fat, high calcium dairy food on most days. Eating or drinking a lot more than this may not leave room for other healthy foods. Examples of a serving may be 1 cup (250ml) low fat milk, 1 tub (200g) tub low or no fat yoghurt. Meats and Meat Alternatives: eating a serve of meat or meat alternative each day provides your body with the iron, protein and zinc you need to help keep you healthy. Try to eat 1 or 1.5 serves of these foods on most days. Examples of a serve are 65-100g lean red meat or skinless chicken, 80-120g cooked/canned fish or 2 small eggs. Extras: Choose these foods sometimes and in small amounts as these foods may be higher in fat, salt and sugar than other foods. Eating more than between 0 and 2.5 serves of these foods on most days may not leave room for a variety of healthy foods. Examples are doughnut, 4 biscuits, 1/2 chocolate bar, 1 tablespoon butter, margarine or oil, 1 can soft drink, 2 scoops ice-cream, 12 hot chips. Alcohol: If you choose to drink alcohol limit your intake. Men should aim to drink no more than two standard drinks per day and women should aim for no more than one per day. Alcohol provides little nutrition and adds extra kilojoules (energy) to the diet. Examples 1 standard drink, 1 can/stubby beer, 30ml spirits, 100ml wine, 1 can pre-mix spirits. |
Information supported by the Pharmaceutical Society of Australia Feb 2011