A guide to healthy eating

Getting the basics right

With so much conflicting information out there and a new diet dropping every other week, it’s not surprising that so many people struggle to understand what they should actually be eating for good health.

The good news is that healthy eating doesn’t have to be overly complicated, you just need to focus on getting the basics right. If you make a few small changes at a time, you can achieve long term habits without feeling deprived or overwhelmed.

When we eat good quality food our energy levels are maintained, we think clearer, perform better and we can focus for longer. We are more rational in our decision making, we are calmer and more patient in our relationships and we collaborate better. We are also more likely to maintain a healthy weight and avoid chronic health conditions such as diabetes, cardiovascular disease and some cancers.

Here’s a few simple tips to get you started:

Fruit and vegetables‍

When it comes to fruit and veg – eat a rainbow – the more variety the better!

Fruit and vegetables, including legume/beans, are packed with the vitamins, minerals, and dietary fibre that our bodies need.  Most are relatively low in energy (kilojoules) compared to many other foods, which can help you feel more satisfied and maintain a healthy weight.  

Eating at least 2 serves of fruit and 5 serves of vegetables every day can help to prevent many diseases such as type 2 diabetes, stoke, cardiovascular disease and some cancers. As part of a well-balanced diet and regular physical activity, they can also help to reduce obesity and maintain a healthy weight and lower your cholesterol and blood pressure.

Wholegrains

Another key component of a healthy diet is grain foods, which includes cereals, rice, pasta, noodles, breads, polenta, couscous, bulgur, oats, quinoa and barley. It’s important that the grain foods that we eat are mostly wholegrain or wholemeal varieties as they provide much more dietary fibre, vitamins and mineral that the heavily process refined varieties. Many of the refined varieties also contain high amounts of added saturated fats, sugars and/or salt.

The Australian recommended guidelines suggest that women and men under 50 should aim for 6 serves of wholegrains a day. This amount varies for children, older men and women, and women who are pregnant or breastfeeding.

Lean protein

Protein is an important element of a healthy diet as it helps the cells in our bodies to grow and repair.  When it comes to protein, opt for lean meat, chicken, fish, eggs, tofu, and/or other plant-based alternatives. These foods provide us with many nutrients, including protein, iron, zinc and B vitamins. Fish, particularly oily fish like salmon and tuna, is also a great source of essential omega-3 fatty acids.

The Australian guidelines for healthy eating recommend that adults eat 2–3 serves of lean protein foods each day, depending on age. A standard serve includes:

• 65g cooked (90-100g raw) lean red meats
• 80g cooked (100g raw) lean poultry
• 100g cooked (115g raw) fish fillet
• 2 large eggs
• 1 cup (150g) cooked or canned legumes/beans
• 170g tofu

Good fats

Including foods like avocado, nuts and nut butters, seeds and olive oil can help you maintain a healthy blood lipid profile, which can reduce your risk of heart disease and allow you to stay fuller for longer. Just be careful not to overdo portion sizes as these foods are also high in kilojoules. One serve of nuts, seeds or nut better is 30g.

Food high in saturated fat, such as biscuits, cakes, pastries, pies, processed meats, fried foods, chips, and other savoury snacks, should be limited/avoided.

Salt (sodium)

Aim to limit your intake of high salt/sodium foods and drinks. High salt diets can increase your risk of high blood pressure, heart failure, osteoporosis and stomach cancers. Foods that are high in salt are largely processed foods, including soy and bottled sauces, gravy, stock, deli meats, canned vegetables and packet soups. Always read the labels on packaged food items and opt for lower sodium options, or even better, choose fresh foods instead. And remember to leave the saltshaker off the table too.

Water

Our bodies are made up mostly of water - It’s what makes us run smoothly and efficiently. Every process in the body relies on water. When we are dehydrated, we are likely to feel more tired, stressed, hungry or even sick, which can often lead to other bad food choices.

As a good measure, the average person should aim to drink 8-10 glasses of water every day. This amount should be increased when you perspire more, such as on hot days and when you exercise. Pure water is best – avoid/limit drinks with added sugar, caffeine and alcohol.

Eating out

Takeaway food can be a convenient option, however fast foods are generally high in saturated fat, salt and sugar.  

Some healthier options when eating out include:

• BBQ chicken with the skin removed, with salad and vegetables (not chips)
• Thin crust pizza with lots of veggies
• Grilled fish with salad or veggies
• Asian foods such as nori or sushi rolls, or steamed/braised dishes (not fried)
• Sandwiches with lean meat and salad
• Avoid battered and deep-fried foods, cakes and pastries, and creamy sauces.

Quick tips:

• Enjoy a wide variety of nutritious foods
• Eat plenty of fruit, vegetables, salad, and legumes
• Choose good quality whole grains (brown rice, oats, quinoa, wholegrain pasta and breads)
• Include lean protein
• Drink plenty of water and avoid/limit sugary drinks and alcohol
• Avoid saturated fats and processed sugar
• Choose foods low in salt
• Avoid/limit snacks between meals
• Control your portions
• Slow down and enjoy your food

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References: Australian Government, Eat for Health,Australian Dietary Guidelines (the Guidelines) 2013, https://www.eatforhealth.gov.au/guidelines

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