Healthy Tips

  1. For the right portions and amount of nutrients, aim for 1/2 half of your lunch and dinner plate to be filled with veggies, 1/4 with carbs, such as rice, pasta or potato, and 1/4 with lean protein, such as meat, fish or chicken.
  2. Generally speaking, anyone over 2-years old should have reduced fat dairy, such as milk. Skim milk has more protein and calcium than the full fat variety, with less fat and kilojoules.
  3. Throw a can of chickpeas or lentils into your stews or bolognese sauce, for added protein, nutrients and soluble fibre.
  4. Protein is important for satiety, so add some Greek yoghurt to your fruit for a filling and nutritious snack and beat the afternoon slump.
  5. Don’t “ban” any foods- this will make you want them more. Think to yourself “I can have it if I want it, but do I really want it?”
  6. Leave the skin on as many veggies as you can, such as carrots, cucumber and zucchini. This not only saves you time, but ensures your food is full of fibre, micronutrients and antioxidants.
  7. To prevent giving in to less healthy choices when out, be prepared with snacks on hand. Keep some healthy muesli bars, a piece of fruit, or some wholegrain crackers in your bag.
  8. Eat mindfully and listen to your body- eat when hungry and stop when you become 80% full.
  9. Avoid the aisle of the supermarket that stocks chips, biscuits, soft drinks or chocolate. The specials and bargains can be hard to resist!
  10. Be careful- ‘Lite’ or ‘Light’ on food packaging doesn’t necessarily mean lower in fat or kilojoules. It can also refer to the colour or texture of the product.
  11. Bigger dinner plates encourage bigger portions – switch to smaller ones!
  12. Don’t rely on smoothies for meals – our digestive system was designed to break down our food and extract the nutrients from fruit and vegetables at a slow rate. Smoothies deliver the natural sugars much faster, not allowing the body to do the hard work that it was designed to do.
  13. Think about the Glycaemic Index of foods to prevent quick peaks in your blood sugar levels- switch to wholemeal pasta, multigrain bread, sweet potato and basmati rice.
  14. If you find yourself picking at food because it is there, such as at a party, pop some chewing gum in your mouth.
  15. Unless you have coeliac disease, eating gluten free products are of no additional nutritional benefit – in fact, sometimes gluten free products are less nutritious than their gluten containing versions.
  16. The symptoms of dehydration can feel the same as hunger. Before reaching for the snacks, reach for a big jug of water.
  17. Avoid any diet which makes you stressed or anxious about whether you are ‘allowed’ or ‘not allowed’ to eat this or that. Life is way too stressful without that added pressure!
  18. Eat smaller serves by serving a smaller serve and going back for more if hungry rather than serving a large serve initially
  19. Remove the skin from chicken and other poultry to reduce overall saturated fat intake
  20. Make water your main drink. Drink at least two litres each day
  21. Switching to low fat cheese/yogurt/milk can assist to reduce overall fat intake
  22. To reduce saturated fat intake, cut visible far away from meat before cooking
  23. Try to include 2 fish serves in your weekly diet to get essentially fatty acids for good health
  24. Healthy eating is about balance, moderation and variety, not fad dieting or excluding specific food groups.
  25. Avoid adding salt and choose reduced or no added salt tinned and packaged foods
  26. Read food labels to help you choose healthy food products
  27. Planning meals for the week ahead can assist with healthy eating by preventing the ‘can’t be bothered’ factor.
  28. Build a healthy lunch by starting with carbohydrates like pita bread or pasta, include protein like lean meat, cheese, fish or lentil patties, add delicious extras like dried or fresh fruit, yoghurt or vegetable sticks and salsa.
  29. Whole fruit is a better choice than fruit juice as it is higher in fibre
  30. Use small amounts of fats and oils when cooking
  31. Leaving the edible skin on fruit and vegetables to increase fibre intake
  32. Eating a small handful of raw nuts (30g) five times a week can help to lowet your risk of cardiovascular disease