by APD & Provisional Sports Dietitian Simone Bourner
Overindulged over the Christmas period and feeling a little overwhelmed with getting back on track with your goals for 2016? Here we break it down into some simple tips to get you thinking:
- Eat more colour
Think a wide range of fruit and vegetables throughout the day. A serve of fruit fits in the palm of your hand and you should aim for 2 serves each day. When it comes to vegetables, ½ cup cooked veg or 1 cup of salad makes a serve and the aim is 5 serves per day. You could reach this in a day with some fruit at breakfast and for a snack, a salad at lunch and half a plate of vegetables at dinner. Eat freely from our list below to maximise your micronutrients and help to fill you up without overdoing the energy budget:
Artichoke, Asparagus, Bamboo shoots, Green beans, Brocolli, Brussel sprouts, Cabbage, Capsicum, Carrots, Cauliflower, Chinese Vegetables, Celery, Cucumber, Eggplant, Gherkins, Ginger root, Leeks, Lettuce, Mushrooms, Peas, Pumpkin, Radish, Shallots, Snow peas, Spinach, Squash, Onion, Tomato, Zucchini
Blueberries, Boysenberries, Gooseberries, Lemon, Lime, Passionfruit, Rhubarb, Strawberries
- Have less junk
We all know what we are talking about here! Those pesky soft drinks, fast foods, sweets and processed foods that tend to sneak in a little too regularly. These foods are typically high in energy, sugar and fat and low in nutritional value. Absolutely fine to have every so often as part of a healthy balanced lifestyle so aim to choose 1-2 occasions each week where you enjoy your favourite treat or meal out.
- Include a variety of foods
Eating the same thing every day may work for a period of time but is not likely to be sustainable in the long run. Not surprisingly having variety is going to involve being organised. You may like to think about doing up a weekly meal planner, having a meal preparation day, cooking in bulk and freezing left overs, making lunch the night before or ordering some healthy delivered meals to have on hand in the freezer as back up.
- Enjoy food
Think about creating a positive meal time environment. This may include investing in a new cookbook, trying some new flavours or recipes, taking pride in presentation of meals, stepping away from the work desk for lunch, turning off the TV, enjoying some quality family time over a meal or perhaps trying a new café or restaurant with friends. Try to eat slowly, savour every mouthful and be present in the moment. When we are more mindful of eating, we are more aware of hunger and fullness and can stop eating when we are satisfied. Yes please to less of that horrible over full feeling!
Healthy eating needn’t be boring or feel like a chore – if it is you’re doing it wrong! Chat to your Eat Smart Dietitian about your lifestyle and we can work together to help nut out a solution for you.