Why is it important to eat healthily?

Why is it important to eat healthily? Scientific evidence now suggests that prolonged consumption of a poor diet which is high in fat, particularly sa...
Author: Cameron Lyons
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Why is it important to eat healthily? Scientific evidence now suggests that prolonged consumption of a poor diet which is high in fat, particularly saturated fat; high in added salt and sugars and low in dietary fibre can significantly increase one’s risk of developing a chronic disease. It is therefore important to eat healthily in order to maintain optimal health and reduce the risk of developing chronic diseases such as type 2 diabetes, heart disease, obesity and some cancers. In addition, maintaining a healthy diet provides us with the nutrients and energy needed to keep up with our busy lifestyles and helps us to keep looking and feeling great. How can we eat healthier? Our busy lifestyle often causes us to make poor food choices, leading to a consumption of highly processed foods and drinks which can be high in energy (kilojoules), high in fat, particularly saturated fat; high in salt and added sugars and low in essential nutrients such as dietary fibre, calcium and iron. These include foods such as deep fried chips, pastries, processed meats, baked goods such as cakes and biscuits, confectionery, ice-cream, potato crisps, takeaway fast foods, soft drink and alcohol. Consumption of these foods on occasions is not a concern for most of us but consuming them on an everyday basis can lead to an increased risk of chronic disease. For many Australians these foods account for a large portion of our daily energy (kJ) intake as they have become commonplace to include in our diet every day. In order to reduce the amount of energy dense food and drinks that we consume we need to improve our food choices and maintain a more balanced diet to include less processed foods such as fruits, vegetables and legumes, wholegrain breads and cereals, lean meats and fish, low fat dairy products such as milk, yoghurt, and cheese and choose water as a beverage. What is a balanced diet? A balanced diet is one which includes a variety of foods from the five food groups every day. The Australian Guide to Healthy Eating is a pictorial “plate” which shows in what proportions we should consume each of the five food groups in order to maintain optimal health. The five food groups are: 

Vegetables, legumes/beans



Fruit



Wholegrain breads and cereals



Lean meat, poultry, fish, tofu, eggs, nuts and seeds, legumes/beans



Milk, cheese, yoghurt and milk alternatives (preferably low-fat varieties)

How can we achieve a balanced diet? The Australian Dietary Guidelines and recommended serve sizes for each food group have been developed to assist with our food choices and provide up to date advice based on scientific evidence based research. They are designed to maintain optimal health and wellbeing and reduce our risk of chronic disease. The guidelines and recommended serve sizes are listed below: Guideline 1 To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious food and drinks to meet your energy needs Guideline 2 Enjoy a wide variety of nutritious foods from the five food groups every day

Guideline 3 Limit intake of foods containing saturated fat, added salt, added sugars and alcohol Guideline 4 Encourage, support and promote breastfeeding Guideline 5 Care for your food; prepare and store it safely

Recommended Daily Number of Serves for each of the Five Food Groups 

Vegetables and legumes/beans Serves per day 19-50 years

51-70 years

71+ years

Men

6



5

Women

5

5

5

1 serve of vegetables = cup cooked green or orange vegetables (e.g. broccoli, carrots, pumpkin or spinach ½ cup cooked dried or canned legumes (e.g. chickpeas, lentils, peas or beans) 1 cup green leafy vegetables or raw salad vegetables ½ cup sweet corn ½ medium potato or sweet potato 

½

Fruit Serves per day 19-50 years

51-70 years

71+ years

Men

2

2

2

Women

2

2

2

1 serve of fruit = 1 medium pear, apple, banana or orange 2 small plums, apricots or kiwi fruit 1 cup diced or canned fruit (in juice, no added sugar)



Wholegrain breads and cereals Serves per day 19-50 years

51-70 years

71+ years

Men

6

6



Women

6

4

3

1 serve of breads and cereals = 1 slice of bread ½ medium roll ½ cup cooked rice, pasta, noodles, barley, cous cous, polenta, oats or quinoa ⅔ cup wheat cereal flakes ¼ cup muesli (untoasted) 1 crumpet 1 small (35g) English muffin or scone 

Lean meat, poultry, fish, tofu, eggs, nuts and seeds, legumes/beans Serves per day

Men Women

19-50 years

51-70 years

71+ years

3







2

2

1 serve of Lean meat, poultry, fish, tofu, eggs, nuts and seeds, legumes/beans = 65g cooked lean red meat 80g cooked lean poultry 100g cooked fish filet or one small can of fish 2 large (60g) eggs 1 cup cooked or canned legumes/beans 170g tofu 30g nuts, seeds, peanut or almond butter or tahina or other nut or seed paste 

Milk, cheese, yoghurt and milk alternatives (preferably low-fat varieties) Serves per day 19-50 years

51-70 years

71+ years

Men







Women



4

4

1 serve of milk, cheese, yoghurt and milk alternatives = 1 cup (250ml) milk (preferably low-fat) ½ cup evaporated milk 2 slices (40g) hard cheese ½ cup ricotta cheese ¾ cup (200g) yoghurt 1 cup soy, rice or other cereal drink with at least 100mg of added calcium per 100ml (calcium fortified)

Simple Steps to a Healthy Diet Eating healthy doesn’t have to be an onerous task an easy expensive! In fact foods which are highly processed and are high in fat, sugar and salt can cost up to $50 per kilo or more; these are foods which can still be part of a healthy diet if we enjoy them only as occasional foods and in small amounts. Foods which should be eaten in moderation are lean meats, eggs, fish, and dairy products; these foods can cost up to $30 per kilo. Foods which should make up the largest proportion of our diet and therefore should be eaten every day include vegetables, fruit, legumes and wholegrain bread and cereals; these foods are in fact the cheapest costing up to $15 per kilo. Eating healthily is all about getting the balance right within the five food groups and enjoying a wide variety of food from the five food groups, enjoying treats only occasionally and drinking plenty of water. Here are some simple tips to help you to improve your diet: 

Enjoy a healthy breakfast which includes not only breads and cereal foods but vegetables and fruit as well; try baked beans on toast or mushrooms and tomatoes in an omelette.



Make time for regular meals throughout the day. Skipping meals means we could be missing out on essential nutrients and can also lead to an increased risk of having a fall due to dizziness caused by not eating.



Bulk up dishes such as soups, stews, casseroles and pasta dishes with more vegetables and reduce the amount of meat used.



Incorporate more legumes into your diet. Canned varieties of chickpeas and bean mixes are quick to prepare and are a cheap alternative to meat, they are low in fat and high in protein and dietary fibre. Try them in pasta dishes, hamburger patties, soups and salads.



Choose low fat dairy products as they contain a higher amount of calcium, a nutrient which is essential for good bone health.



Choose fruit as a snack, it is a fabulous on the run “nude food”; it doesn’t need packaging so is good for the environment as well as our bodies!



Choose snack foods which are bread based items such as scones, English muffins, crumpets, vegemite scrolls and pikelets rather than commercially made biscuits, cakes and crisps.



Choose wholegrain varieties of breads and cereals such as rye, wholemeal and multigrain rather than low fibre white varieties.



Trim visible fat and skin from meat and chicken and incorporate fish into your meals at least twice a week.



Choose monounsaturated fats such as olive oil, canola oil in cooking and use avocado as an alternative to butter or margarine in sandwiches.

Useful links and organisations •

www.foodcentsprogram.com.au



www.heartfoundation.org.au



www.diabeteswa.com.au



www.nutritionaustralia.org



http://daa.asn.au



www.eatforhealth.gov.au



www.shapeup.gov.au



http://strokefoundation.com.au



www.measureup.gov.au