Download MHPE Volunteer Resource – Tab 11 Health promotion: Eat well, eat

MHPE Volunteer Resource
HEALTH PROMOTION
Eat well, eat smart
Tab 11
MHPE Volunteer Resource – Tab 11
Health promotion: Eat well, eat smart
MHPE Volunteer Resource – Tab 11
Health promotion: Eat well, eat smart
Eat well, Eat smart: the evidence
Healthy eating is about pleasure, not pain
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More energy
Feel good
Less falls, fractures and illnesses
Less cognitive decline and dementia
Healthy independence
Wound healing
Better sleep
MHPE Volunteer Resource – Tab 11
Health promotion: Eat well, eat smart
What is food?
• Protein: growth and repair
• Carbohydrates (starches and sugars): energy
• Fats: protection, absorption, hormones
• Fibre: filling, laxative, healthy bowel
• Vitamins and minerals
• Water
Social, creative, sensory, pleasurable part of a
healthy and happy life!
MHPE Volunteer Resource – Tab 11
Health promotion: Eat well, eat smart
Variety, every day
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Vegetables and legumes: 5 serves
Fruit: 2 serves
Grains/cereals (wholegrain): 6 serves
Lean protein: 3 serves
Dairy foods (soy equivalent) (low fat): 2.5 serves
Water: 1.5 litres
MHPE Volunteer Resource – Tab 11
Health promotion: Eat well, eat smart
Limit some foods
• Saturated and trans fats, and
moderate amounts only of
mono/polyunsaturated fats
• Salt/sodium, both in processed
food and added
• Sugars, both in processed
food/drink and added
• Alcohol: no more than two
standard drinks/day
MHPE Volunteer Resource – Tab 11
Health promotion: Eat well, eat smart
Glycaemic index (GI)
• Ranking of carbohydrate break down rate
• Low GI foods: slowly digested and absorbed
– reduce hunger for longer
– provide energy for longer
– stabilise blood glucose
• High GI foods are absorbed faster
• Low GI foods: most vegetables, legumes, fruit,
whole grains, nuts, dairy, firm pasta
MHPE Volunteer Resource – Tab 11
Health promotion: Eat well, eat smart
Reading food labels
• Use the ‘per 100g’ column to compare
• ‘Star’ system is a quick guide, but not specific
• Buy lowest fat (especially saturated/trans),
sugar, salt/sodium
• Highest fibre where relevant
• Fat and sugar can have many names!
• Be vigilant about marketing claims on the front of
the packet (‘light’, ‘reduced’, ‘low’)
MHPE Volunteer Resource – Tab 11
Health promotion: Eat well, eat smart
Weight management
• Weigh weekly/monthly at the same time e.g. bedtime
• BMI = weight (kg) ÷ height squared (m2)
• Waist circumference and waist-hip ratio good health
‘markers’
– Measure monthly as slow to change
• Be as active as possible (see next module)
• Change should be gradual, and everyone responds at
different rates
Eat smart, try variety, be social, have fun!
MHPE Volunteer Resource – Tab 11
Health promotion: Eat well, eat smart
Resources
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A Healthy and Active Australia
Cooking for 1 or 2
Dietitians Association of Australia
Nutrition Australia
The Food Coach
Your Brain Matters
Better Health Channel
Food Safety Information Council
© Commonwealth of Australia 2015