Some Healthy Eating Tips to get you started
1. Include at least 1-2 varied fresh/ tinned fish meals per
week.
2. Include several varied lean red meat meals per week. Vegetarians
need to eat legumes and/or nuts daily. 3. Include lean poultry
or pork weekly.
4. Include at least one legume meal
per week e.g tofu, baked beans.
5.Include a handful of a variety of nuts/seeds several times
a week.
6.Include eggs weekly.
7.Include several cups of a variety of vegetables
daily. Include dark green leafy types, a variety
of deep coloured vegetables across the week
and garlic, onions and herbs in meals daily.
8.Use cooking methods that minimise the risk of
cancer by adding herbs, spices, fruits, vinegar.
9.Include reduced fat milk products daily.
10.Have at least two different pieces of fruit daily.
11.Try to make most of your cereal serves whole grain and reduced
in salt.
12. It is OK to sprinkle a little iodized salt on healthy foods
to improve their flavour.
13. It is OK to sprinkle a little sugar on healthy foods to
improve their flavour; prefer foods with naturally occurring
sugars over those high in added sugar.
14. Have plentiful fluids using water and tea.
15. Minimise 'hidden fats' by choosing lean meats,reduced fat
milk products and processed foods.
16. Prefer unrefined natural fat found in nuts, seeds,fish,
soy, olives and avocado (because the fat is accompanied by
other desirable nutrients).
17. Reserve added fats (preferably cold pressed
monounsaturated oils) for cooking to improve the
palatability of vegetables, legumes & fish dishes. |
