There is a huge amount of information available on nutrition and what is considered to be the best for you. If your goal is to lose weight all you need to remember is to CONSUME LESS CALORIES THAN WHAT YOU EXPEND - PLANNED AND INCIDENTAL EXERCISE WILL HELP BURN CALORIES AND COMBINE THIS WILL A WELL BALANCED AND HEALTHY FOOD/DRINK INTAKE. However this does not mean reducing your calories to an absolute miniscule amount, we all need a minimum number of calories on a daily basis. Regular and small meals stimulate your metabolism and this burns more fat. (That is why eating BREAKFAST is important – it gets the metabolism going in the morning!).
The foods you consume and what you drink should be in a natural form as possible. Remember the FOOD PYRAMID! - lots of fresh fruits and vegetables, wholegrains and legumes, a moderate intake of lean meats and low fat dairy, and go easy on the fats, snacks and alcohol.
What you eat and drink should be in a NATURAL a form as possible, in other words, reduce or avoid processed and refined foods. Check out the labels of foods - low fat doesn't necessarily mean low fat (see below for further information).
And remember - eating well balanced and healthy will give you more energy, more vitality, an improved immune system and overall better health.
Tips:
- eat a variety of foods including fresh fruit and vegies, nuts, legumes, wholegrain cereals, lean meats/skinless chicken/fish, low fat dairy products
- eat breakfast
- drink water, leave the juices and soft drinks in the supermarket.
- enjoy your food and eat slowly
- bigger is not necessarily better, watch portion sizes (buy smaller dinner plates)
- reduce/eliminate processed foods including fast foods
- avoid comfort eating, listen to your stomach.
- reduce sugars and fats.
GI Foods:
Highly processed and fast foods are generally referred to as ‘empty kilojoules’ – lots of kilojoules and no nutrients.
High sugar levels in foods or drink (known as high GI) spike our blood sugar. The body releases increased amounts of insulin in order to reduce our blood sugar, - this quick reduction in sugar levels causes us to feel hungry again. Continually eating food/drinks that cause the high sugar spikes can increase the risk of diabetes as the body tires of continually releasing insulin. Amending your food to lower GI foods and increasing exercise can reduce the risk of diabetes and in many cases eliminate the disease.
Examples:
High GI: Corn Flakes, Pikelets, Dates, Baked Potato, Sports Drink, Honey.
Moderate GI: Rice, Weet Bix, OJ, Soft drink, White and Wholemeal Bread
Low GI: Oats, Mixed Grain Bread, lentils, apples, sweet potato, skim milk.
Nutrition:
It is important that our diet is well balanced, the recommended intake is;
- Protein: 0.8 grams / kilo of body weight
- Carbs : 55 – 60%
- Fat: 30% (GOOD fats only).
Nutritional Information – Foods/Drinks:
These appear on foods and yes, they can be confusing. So what does it all mean?
- Serving – manufacturers must show the products breakdown per serving and per 100g. However the size of the serving is determined by the producer. When looking at the serving sizes per packet ask yourself- “is it realistic”?
- Energy – this is the number of kilojoules (kj) provided by the food or drink. To obtain number of calories divide by 4.2. And remember that each gram of fat has 37kj and each gram of carb/protein 17kj.
- Total Carbs (including sugars) – includes starch, simple fibres and sugars. To know whether any sugar has been added to the product refer to the ‘Ingredient’ listing – look for; glucose, sucrose, fructose, honey, sorbitol, malt, disaccharides, molasses and corn syrup.
- Fats: when looking at the ‘Ingredient’ listing be on the lookout for; butter, shortening, cream, coconut oil, milk powder, vegetable oils and copha.
A food that has a highlighted ingredient such as meat pie or mango yoghurt must show the percentage of the ‘highlighted’ ingredient, in this case meat, and mango
Nutritional Information - Foods/Drinks - Definitions:
- Reduced Sugar: 25% less sugar than the regular version.
- Low Sugar: No more than 5g total sugars per 100 g / food.
- Sugar Free: No more than 0.2g / 100g food or 0.1g / 100g liquid.
- Unsweetened: Contains no added sugar or artificial sweetener.
- Diet: 40% less energy than regular version and a reduction of at least 170kj/l00g food or 80kj/100g liquid.
- Low Salt: No more than 120mg / sodium / 100g.
- Salt Free/No Salt: no more than 5mg sodium / 100g food or 2.5mg / 100g liquid food.
- Reduced Fat: 25% less fat than the regular version.
- Low Fat: No more than 3g fat / 100g food.
- 97-100 % Fat Free: The product must meet the low fat claim.
- Fat Free: no more than 0.15g fat / 100g of food or 0.75g / 100g liquid food.
- Light/Lite: The area that makes the food light must be mentioned on the label (this could refer to colour, not necessarily fat content).
- Low Saturated Fat: No more than 1.5g saturated fat / 100g of food or 0.75g / 100g liquid food.
- Low Cholesterol: No more than 20 mg / chol / 100g.
- Cholesterol Free: No more than 3 mg / 100g.
- Source of Fibre: at least 1.5g fibre/serve.
- High Fibre: at least 3g fibre/serve.
- Very High Fibre: at least 6g fibre/serve.
What is a “Standard Alcoholic Drink”?
This is an amount that contains 10g of alcohol.
- 285 ml beer
- 60 ml fortified wine
- 100 ml wine
- 30 ml spirits
What is Cholesterol?
Cholesterol is made by the liver and also comes from diet. It is an important part of a healthy body but in large quantities can pose a heart and brain health risk. Cholesterol helps in producing cell membranes and some hormones. Cholesterol is insoluble in the body and is transported around the body attached to what are called lipid protein complexes.
Bad’ Cholesterol: LDL’s - Low density lipoproteins transport cholesterol to the body tissues from the liver. Too much LDL circulating in the body can clog the arteries that feed the heart and the brain.
Lp(a) is a variation of LDL’s.
Good’ Cholesterol: HDL’s – High density lipoproteins (HDL’s) take cholesterol from the body tissues back to the liver to be broken down. High levels of HDL are good!
Total Cholesterol Count: HDL, LDL, along with triglycerides and Lp(a) cholesterol make up your total cholesterol count, which can be ascertained through a blood test.
Triglycerides is a form of fat made in the body. People with an elevated triglyceride level tend to have high total cholesterol level (ie high LDL / low HDL). High triglycerides can be due to obesity, diabetes, physical inactivity, smoking, excess alcohol consumption and diets with a very high carbohydrate intake. Eating saturated fat, trans fat, and dietary cholesterol can increase LDL levels. Remember that diet also contributes to high cholesterol levels.
Having high cholesterol levels is a controllable risk factor for heart disease and heart attack as well as stroke. Having other risk factors such as diabetes and high blood pressure increases the risk.
Ensure you have your cholesterol levels checked and discuss with your GP.
Recommended Physical Activity:
The Heart Foundation and other health organizations recommend 30 minutes a day of moderate activity on most days of the week.
HOWEVER – SOME IS BETTER THAN NOTHING and more is better for further health gains.
Modifiable Risk Factors for Cardiac Disease:
- Smoking
- Raised Cholesterol
- Hypertension / high blood pressure
- Physical inactivity **
- Poor nutrition (high saturated fat and salt diet)
- Obesity
- Diabetes
- Stress etc
Benefits of Physical Activity:
- Moderate exercise is important in preventing or managing all major diseases including those listed above as well as osteoporosis, renal conditions and cancer.
- It also improves balance and coordination, preserves function and structure of joints and muscles and elevates our mood
Why Do We Gain Weight:
We gain weight when the amount of energy we put into our bodies from food and drink (kilojoules) exceeds the amount of energy that we use up through physical and daily activity.
Useful Websites:
www.calorieking.com.au
www.goforyourlife.vic.gov.au
www.betterhealth.vic.gov.au
www.choice.com.au
www.heartfoundation.com.au
www.foodstandards.gov.au
The above information is found on these listed websites.
