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Latest News - Edition
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LATEST NEWS will provide you with information
and handy hints for maintaining a healthy lifestyle.
Many of us over-indulged in both food,
drink and were not as active as we may have liked over the
Christmas break. Now that life is settling back down it is
important to start the new year with good habits. Following
is information regarding the importance of reducing the amount
of fat in your diet.
LOW-FAT EATING AND BODY COMPOSITON
Everybody is different.
There is huge variability between individuals with regard
to body dimensions, weight, body composition and health. These
characteristics are largely determined by genetics, however
environmental factors play an important role. Two of these
factors, food intake and exercise, make an important contribution
to our health, well-being and body composition. We are fortunate
that these lifestyle components are modifiable and are areas
that we are able to change for positive benefits. Sustainable
lifestyle changes require motivation and commitment and may
not be easy to begin with. The benefits of a healthy diet
and regular exercise are numerous and even small efforts can
be of great significance. By increasing your knowledge of
different foods, their basic nutrient content and preparation
techniques it is possible to incorporate tasty and healthy
eating into your lifestyle with minimal difficulty.
The main consideration
when eating for body fat loss and health is dietary fat intake.
Many Australians are overweight (nearly 20% are obese) and
a high fat intake makes a significant contribution to weight
gain.
An overall food intake
that is moderate to high in carbohydrates, high in fibre and
low in fat (particularly saturated fat) is recommended for
optimal health and body composition.
With the abundance
of fresh foods available to people living in and around Melbourne,
we are able to enjoy a wide variety of nutritious foods on
a daily basis. Aim for a selection of different colours to
be incorporated into each meal. Some planning is required
when providing meals for the family however with thought,
organisation and knowledge, meeting individual nutritional
requirements and controlling weight are achievable.
Sustainability is
a major factor when considering dietary intake. A healthy
food intake should incorporate changes that are long-term.
Many popular 'diets' are difficult to adhere to and are not
enjoyable. Eating should be pleasurable and it is important
to consume a wide variety of foods for enjoyment and nutritional
adequacy.
Whether you had a
refreshing break or worked through the Christmas/New Year
period, it is important to start the new year feeling great
with improved eating and regular activity. Start with reducing
your fat intake and using some of the ideas below. Don't forget
to keep your fluids up also- aim for at least 8-10 glasses
water, herbal tea, diet soft drink/cordial (occasionally)
per day. As you should be getting back into exercise now too,
you will need to increase fluid intake accordingly!
HANDY
TO HINTS TO REDUCE THE FAT IN YOUR DIET
Limit
added fats and oils
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Use
minimal amounts of butter, margarine and oil in cooking
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Avoid
butter and mayonnaise on bread - try other spreads such
as mustard, chutney, low-fat dips |
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Avoid deep-fried, crumbed
or battered foods. |
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Trim fat from meat and
skin from chicken |
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Avoid
processed snacks such as crisps, corn chips, biscuits
and cake |
Choose
low-fat varieties of foods
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Always
choose low-fat milk, cheese, yoghurt and dips |
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Try low-fat muesli bars,
muffins, soups, pasta sauces, 2-minute noodles |
Reduce fat
content by using evaporated skim milk, low-fat milk or low-fat
yoghurt in place of cream, sour cream and regular milk
A substitute for coconut cream is evaporated
skim milk mixed with a few drops of coconut essence
Increase
the proportion of cereal/grains and fruit/vegetables
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Cereals/grains
such as rice, pasta, legumes, bread |
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PLUS vegetables should make up the majority of your meal
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Use fruit as dessert
or snacks |
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Meat, eggs, nuts and
dairy foods should be included in smaller amounts |
Use
your microwave!!
Microwave cooking allows you to use very
little fat
Have a look through all those unopened
microwave cookbooks and TRY some of the recipes OR
invest in a new up-to-date microwave recipe book
PAST LATEST
NEWS
Lisa Middleton,
Sports Dietitian & Fitness Consultant
Website: www.lisamiddleton.com.au
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