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Transcript
Healthy2gO FACT SHEET #3 BASIC NUTRITION Low fat? Low carb? CSIRO diet? Cabbage soup diet? Detox? There’s a lot of information about nutrition out there, and not all of it is correct or properly researched. It’s easy to get confused, but don’t despair! Just follow simple nutrition advice from reputable sources, and be aware of what you’re eating every day, and you can’t go wrong. The word ‘diet’ itself can have negative connotations and be misconstrued by many people. Your diet really refers to the food and drink you consume every day. Most of the time, when people talk about a diet they refer to a specific regimented eating pattern that might be for weight loss or disease prevention. Changing your eating habits to become healthier shouldn’t be viewed as a diet – think of it as a permanent lifestyle change for the better! Nutrition 101: There is no one key ingredient to a healthy life and healthy diet. Nor do you have to cut out all those yummy foods to be considered healthy. It’s all about balance and variety. Dietary Guidelines for Australians have been developed by the NHMRC to promote healthy eating, in order to improve the population’s health and wellbeing and lower the risk of diet-related diseases. The Guidelines are as follows: Eat a wide variety of nutritious foods Eat plenty of vegetables, legumes and fruits Eat plenty of cereals (including breads, rice, pasta and noodles), preferably wholegrain Include lean meat, fish, poultry and/or alternatives Include milks, yoghurts, cheeses and/or alternatives. Reduced-fat varieties should be chosen where possible Drink plenty of water Take care to: Limit saturated fat and moderate total fat intake Choose foods low in salt Limit your alcohol intake if you choose to drink Consumer only moderate amounts of sugars and foods containing added sugars Prevent weight gain: be physically active and eat according to your energy needs Care for you food: prepare and store it safely Encourage and support breastfeeding Be sure to keep the Guidelines in mind when planning your daily food intake! The Australian Guide to Healthy Eating (AGHE) provides a great framework to help people have a healthy diet using a variety of foods from five food groups: Breads and cereals (including rice, pasta and noodles) Vegetables and legumes Fruit Milk, yoghurt and cheese Meat, fish and poultry (including eggs, nuts and legumes) The AGHE also advises that extra foods (desserts, soft drinks, takeaways, chocolate etc.) should only be eaten sometimes and in small amounts. The AGHE is more specific than the Dietary Guidelines for Australians, in that it provides a recommended number of serves of each food group according to your particular age, gender, and life stage (eg. pregnancy). Unhealthy diets exposed: You most likely would have seen a lot of diets in the media. Quite often they are advertised as the diet to make you ‘live forever’, the diet guaranteed to ‘achieve weight loss’, or the diet that some celebrity followed to get a whole new body. You may have heard of some of these: ✓ The Atkins diet ✓The Zone ✓ The cabbage soup diet ✓ The ‘eat right for your blood type’ diet ✓ The liver cleansing diet While these diets generally incorporate some principles of healthy eating, they are restrictive and extreme versions of what a healthy diet should be. In reality, these diets are difficult to sustain in the long term and often leave the followers feeling hungry and irritable. Reading nutrition information panels: We’ve all seen those tables on food packets, with numbers and percentages related to what’s in the product. But what does it actually mean? Hopefully this will help you out: Nutrition Information Servings per package: 3 Serving size: 150g Energy Protein Fat, total - saturated Carbohydrate, total - sugars Sodium Calcium Quantity per serving Quantity per 100g 608 kJ 4.2 g 7.4 g 4.5 g 18.6 g 18.6 g 90mg 300mg (38%DI) 405 kJ 2.8 g 4.9 g 3.0 g 12.4 g 12.4 g 60 mg 200 mg All nutrition panels list the number of servings of food in a package, as well as the size of each serve. The nutrition panel lists the amount of nutrients in a serve of the food (eg. 150g), as well as per 100g (to compare against other foods). Nutrients required to be listed are ① Energy (provides energy to fuel your body, as kilojoules - kJ) ② Protein (for cell growth and repair) ③ Total and saturated fats (bad for you in large amounts) ④ Total carbohydrates and sugars ⑤ Sodium (salt). Some nutrition panels will also put on other nutrients (eg. calcium, vitamin C). A lot of nutrition panels now also have the amount of nutrients as percentages of your daily intake (%DI). This is based on recommendations following an average daily adult diet of 8,700kJ, and gives an idea of how much one serve of the food will contribute to your overall daily intake. It can also be used to judge how healthy the food is (a food with a large %DI of fat is probably one you don’t want to eat!) So know you know how to read an nutrition panel. But how do you use the nutrition panel to tell if the food is healthy or not? Use this table as a general rule: Nutrient Amount Total fat < 10g/100g Saturated fat < 5g/100g Sugar < 15g/100g Sodium < 120mg/100g What can you do? Consult the AGHE to determine how many serves of each food group you should be having each day! Take a look at some nutrition panels on your favourite foods to see how healthy they are. National Nutrition Week is happening, from October 12th-18th. Be sure to look out for any events or promotions! For more information: Talk to an Accredited Practising Dietitian (daa.asn.au) about healthy food choices Australian Guide to Healthy Eating health.gov.au/internet/wcms/publishing.nsf/content/healthpubhlth-strateg-food-guide-index.htm Dietary Guidelines for Australians nhmrc.gov.au/publications/synopses/dietsyn.htm Understanding nutrition panels health.ninemsn.com.au/article.aspx?id=93291 Nutrition Australia nutritionaustralia.org