Diet and Nutrition
A healthy diet forms an important part of a healthy lifestyle. It seems everyday we are bombarded with different information about what is good for us and what we should be eating. It is important that you develop an understanding of how your own body works and what is best for you.
Here are four simple guidelines for healthy eating:
Drink plenty of water
We are losing water all the time through natural bodily functions and unless we replace it, we will run dry. Aim to drink two litres of water a day or about eight glasses.
Minimise fat
There are three different types of fat:
- Saturated (Eat Less)
Solid at room temperature and derived from animal and dairy products like butter. Consumption should be minimised.
- Trans fats (Eat Less)
Made by chemically processing unsaturated fats. Trans fats are most commonly used for deep frying such as in takeaway food and contributes significantly to heart disease.
- Polyunsaturated
Liquid at room temperature and found in most vegetable oils and fish such as salmon, tuna, sardines and mackerel. Polyunsaturated fats can contribute to lowering bad cholesterol.
- Monounsaturated
Liquid at room temperature and include olive/canola oil, avocados and nuts. These are the better oils, and can decrease bad cholesterol as well as having protective effects on the heart.
Cholesterol
Cholesterol is naturally produced by our livers and is required for some bodily functions. There are two types of cholesterol:
- HDL (High Density Lipoprotein) Cholesterol
This is the good cholesterol. It helps protect our heart from disease. Monounsaturated fats help increase the levels of HDL in the body.
- LDL (Low Density Lipoprotein) Cholesterol
This is the bad cholesterol. It causes heart disease and can 'clog' our arteries, leading to atherosclerosis. Saturated fats and trans fats increase LDL amounts in the body. Polyunsaturated and monounsaturated fats work to reduce the amount of LDL in our bodies.
It is a wise idea to have your cholesterol levels checked by your doctor as increased levels can lead to heart disease.
Eat a variety of fruit, vegetables and wholegrains
The more variety of fruits, vegetables and wholegrains you eat, the more vitamins, minerals and phytochemicals in your diet. Aim for 2Fruit and 5Veg each day.
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Butter, sugar, salt, sweets, cakes Eat Least Eggs, fish, chicken, lean meat, dairy
Rice, pasta, breads, cereal, nuts Fruit, vegetables, beans Eat Most |
Decrease alcohol, salt and caffeine
Moderation is important when taking alcohol, salt and caffeine into consideration. You don't have to eliminate these altogether, but try to drink no more than two alcoholic drinks or three cups of coffee per day. Salting your food may have become a habit and you will need to retrain your tastebuds to enjoy food without salt.
For more information on diet and nutrition, visit these websites.
Australian Government Healthy Eating Guide