Download Sleep Apnoea and Diet

Healthy eating for life
Outline
● Benefits of weight loss
● Healthy eating and the four main food
groups
● Lower fat and lower sugar options
● Exercise
● Setting goals
Benefits of weight loss
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Have more energy
Feel more confident
Improve mobility
Sleep better
Decreased risk of other health problems
Healthy eating for life
Fruit and vegetables
● At least 3 servings of colourful
vegetables
● At least 2 servings of fruit
Breads and cereals
● A small serving at each meal- preferably
wholegrain varieties
Milk and milk products
● At least 2 servings. Choose reduced-fat or
low-fat options
Lean meats, chicken, seafood, eggs,
legumes, nuts and seeds
● At least 1 serving
The plate model
• Protein (meat, chicken, fish
?
?
etc.)
• Carbohydrates (potato,
kumara, pasta, rice)
?
• Vegetables
The plate model
Drinks
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6-8 cups daily
Water is best
Limit juice, energy and soft drinks
Thirst can often be mistaken for hunger
Weight loss
● Energy in vs. energy out
● Substituting higher energy foods for low
energy options
Choose low fat options
Swap blue top for trim milk
Remove visible fat from meat
Oven bake instead of frying
Choose low sugar options
Swap fizzy and juice for diet
drinks and water
Avoid high sugar cereals and
snacks
Exercise
Aim for 30 minutes moderate
activity every day
Setting goals
● Setting specific, realistic goals can be
very helpful
● Keep a food and exercise diary
● Reward yourself when you hit milestones
(not with food!!!)
More information
● Recipes: www.vegetables.co.nz
● Healthy food guide: www.healthyfood.co.nz
● Food and nutrition guidelines for food groups
and serving sizes: www.health.govt.nz