Transcript No Slide Title

EAT WELL - LIVE WELL
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WHY IS VARIETY IMPORTANT?
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HEALTHY EATING TIPS
- Have 3 meals per day with a healthy snack
(eg fresh fruit) between meals if needed.
- Eat foods from each group every day.
- Choose a variety of foods from each group.
- Eat an adequate amount of bread and cereal
(especially wholegrain), rice, pasta, noodles,
vegetables, fruit and legumes.
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- Be careful not to overeat - get to know
serving sizes
- Care with occasional “extra” foods
- Drink plenty of water (8 glasses a day)
LEGEND
(P)
PROTEIN
(UF) UNRESTRICTED
FOODS
(C) CARBOHYDRATE
corn,

eg: meat, fish,
chicken
P
eg: vegetables
eg: pasta, rice,
potato, bread,
fruit
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UF
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MAJOR NUTRIENT GROUPS
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CARBOHYDRATES
These foods are also called starchy foods.
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VEGETABLES
These are a good source of vitamins,
minerals, fibre and water.
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PROTEIN
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FATS
There are 3 types of fat.
Unsaturated
(poly/monounsaturated)
- the “good” fats
- use in small amounts.
Saturated
- the “bad” fats - avoid.
Trans
- the “bad” fats - avoid.
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WHY EAT LESS FAT?
- Helps with weight control
- Control blood cholesterol (which reduces
heart disease and risk of strokes)
- May help to prevent impaired glucose
tolerance and diabetes.
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WHERE IS THE FAT IN FOOD?
• Naturally occurring
• Added in cooking
• Processed foods
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HOW TO REDUCE THE FAT WE EAT
- Cut off the fat
- Use low fat dairy
- Spread margarine thinly
- Use low fat cooking methods
eg grilling, steaming,
frying with oil spray
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Beware the manufacturers’ serve
size may not be the serve size you
are eating. Always look on the
‘per 100g’ column.
Fat
- total
Nutrition Information
serves per can: 3.5
HOW TO
READ
LABELS
ENERGY (calories)
serving size 125g
Per serve
Per 100g
121 cal
97 cal
(kilojoules) 506kJ
405kJ
PROTEIN
6.5g
5.2g
FAT - total
0.6g
0.5g
0.2 g
0.1g
TOTAL
24.0g
19.2g
SUGARS
4.0g
3.2g
DIETARY FIBRE
7.8g
6.2g
SODIUM
416mg
330mg
- saturated
- saturated
- trans
Low - less than 5g per 100g
Medium - 5 to 10g per 100g
High - more than 10g per 100g
For milk and yoghurt less
than 2g per 100g is best
Aim for as low as possible
Less than 1g per 100g
CARBOHYDRATE
Carbohydrate
- sugars
Less than 10g per 100g
In foods containing fruit
aim for less than 25g per
100g
Dietary Fibre
More than 5g per 100g
The recommended daily intake of fibre
is 30g
Salt (sodium)
Excellent - less than 120mg per 100g
Good - less than 400mg per 100gms
Look for ‘no added salt’ or ‘salt’
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ALCOHOL
Enjoy alcohol in moderation
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BE ACTIVE
- Aim for at least 30 minutes
of physical activity each day
- Three lots of 10 minutes is
just as good
- Find an activity you enjoy
eg walking with a
friend, swimming, dancing,
gardening or bike riding.
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IMPORTANT TAKE HOME TIPS
- Include 3 meals per day with a variety of foods from
each of the food groups
- Choose low fat, low sugar, high fibre foods
- Choose wholemeal/wholegrain products
- Include plenty of vegetables and fruit
- Use low fat cooking methods
- Aim to drink 8 glasses of water each day
- Be active! Aim for 30 minutes exercise each day
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PREVENT DIABETES AND
HEART DISEASE
Enjoy a healthy lifestyle and improve
your health
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