Are we over complicating "healthy" eating?
Let’s bring nutrition back to basics. Over the years we have seen a tremendous increase in the number of fad diets, superfoods, detoxes, skinny teas and more. With all these products and promotions, we are losing sight of what “healthy” eating actually looks like.
Does “healthy” mean drinking a juice that tastes like grass for breakfast and spending exorbitant amounts of your paycheck on superfood powders? Or, should the focus be on increasing fruit, vegetable and whole grain intake? One of these hits the mark. Can you guess which one it is?
If you haven’t already, it may be a great time to read the blogs “can I trust nutrition advice online?” and “has our relationship with food changed overtime?” Both discuss changing eating habits as well as the trustworthiness of nutrition information online. In this article, we are pulling back on the nutrition nonsense you may have read, and providing you with the basics of healthy eating. The exciting news? It won’t cost you a fortune, it is easier than you think and you can still enjoy your favourite foods!
The foundations of balanced healthy eating
Increase your intake of fruit and vegetables. Try for five serves of vegetables and two serves of fruit each day. To learn what a serve looks like, use this resource.
Swap to whole grains. This means opting for wholemeal or whole grain varieties when choosing breads and cereals. Not sure how to do this? Use our bread guide and cereal guide as a starting point.
Go for lean meats and poultry and include fish twice a week. For example, when buying mince, choose the extra lean or five star packet or leave off the chicken skin and cut the visible fat off your steak.
Use extra virgin olive oil instead of butter, vegetable or coconut oil! Extra virgin olive oil is a fantastic source of monounsaturated fats and polyphenols for a healthy heart and reducing inflammation.
Include legumes and pulses in your diet. Need inspiration? Try our homemade baked beans or simple four bean salad.
Drop the restriction and give yourself permission to enjoy your favourite foods. Whether a delicious piece of chocolate cake, meat pie, chocolate after dinner or biscuits with your tea, these foods are not going to harm you. In fact, setting rules to restrict and eliminate these foods will only drive you to want them more!
Go easy with alcohol. The Australian guidelines recommend consuming no more than ten standard drinks per week and no more than four standard drinks on a single day. Keep in mind, excess alcohol consumption can lead to chronic diseases such as cardiovascular disease, so drink safely.
If you are confused about the information you have been getting and would like to optimise your diet for a healthier you, book in with one of our Accredited Practising Dietitians today.