At times we get confused about what we should or should not eat. The following recommendations come from authorities on nutrition, such as government Health Departments. These guidelines ensure an adequate intake and balance of all important nutrients—carbohydrates, proteins, fats, fibre, vitamins and minerals.
1. Choose a nutritious diet
Choose from a wide variety of foods to provide meals that are healthier, cheaper, tastier and easier to prepare.
2. Control your weight
Prevent obesity by cutting back fats, sugar and alcohol. Reduce the size of servings (say 'no' to seconds) and increase physical activity.
3. Eat less fat
Select fish, poultry and lean meats; trim excess fat from meat and the skin from poultry. Limit the amount of butter or margarine on vegetables and bread. Use the minimum of cooking fats. Limit the intake of full-cream products, fried foods, fatty takeaway and snack foods.
4. Eat less sugar
Avoid or reduce sweet foods such as lollies, sugar, soft drinks, syrups, biscuits and cakes. Reduce the sugar in recipes. Use fresh fruit instead of canned fruit.
Instead, increase your intake of complex carbohydrates that contain starch and fibre. Eat more wholegrain breads and potatoes prepared without added fat.
5. Eat more breads and cereals, fruit and vegetables
Eat more fruit and vegetables, including dark-green vegetables, potatoes and corn. Choose wholegrain products—cereals, bread, bran, rice and oatmeal.
6. Drink less alcohol
Limit alcohol to no more than two drinks a day. Drink with smaller sips each time. Reserve alcohol for special occasions and to only one occasion in the day.
7. Use less salt
High sodium intake may raise your blood pressure. Use few salty processed foods, including canned vegetables, meats, chips, crackers, sauces and meat pastes. Read labels on canned and packaged foods for their sodium content. Use little salt for cooking and at the table.
8. Encourage breastfeeding
Breastfeeding gives the best nutritional start to life.
9. Drink more water
Use water in preference to soft drinks, coffee and tea, cordials and alcohol. Use water filters and purifiers if your water supply is not pure.
1. Choose a nutritious diet
Choose from a wide variety of foods to provide meals that are healthier, cheaper, tastier and easier to prepare.
2. Control your weight
Prevent obesity by cutting back fats, sugar and alcohol. Reduce the size of servings (say 'no' to seconds) and increase physical activity.
3. Eat less fat
Select fish, poultry and lean meats; trim excess fat from meat and the skin from poultry. Limit the amount of butter or margarine on vegetables and bread. Use the minimum of cooking fats. Limit the intake of full-cream products, fried foods, fatty takeaway and snack foods.
4. Eat less sugar
Avoid or reduce sweet foods such as lollies, sugar, soft drinks, syrups, biscuits and cakes. Reduce the sugar in recipes. Use fresh fruit instead of canned fruit.
Instead, increase your intake of complex carbohydrates that contain starch and fibre. Eat more wholegrain breads and potatoes prepared without added fat.
5. Eat more breads and cereals, fruit and vegetables
Eat more fruit and vegetables, including dark-green vegetables, potatoes and corn. Choose wholegrain products—cereals, bread, bran, rice and oatmeal.
6. Drink less alcohol
Limit alcohol to no more than two drinks a day. Drink with smaller sips each time. Reserve alcohol for special occasions and to only one occasion in the day.
7. Use less salt
High sodium intake may raise your blood pressure. Use few salty processed foods, including canned vegetables, meats, chips, crackers, sauces and meat pastes. Read labels on canned and packaged foods for their sodium content. Use little salt for cooking and at the table.
8. Encourage breastfeeding
Breastfeeding gives the best nutritional start to life.
9. Drink more water
Use water in preference to soft drinks, coffee and tea, cordials and alcohol. Use water filters and purifiers if your water supply is not pure.
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