If you're trying to lose weight, these guidelines can help by pointing you towards foods that are nutritious but lower in kilojoules. These foods are packed with nutrients but have fewer calories, which can help you reach and maintain a healthy weight.
If you want to lose weight, this information is also useful for planning your meals and snacks. By following the suggested servings from the five food groups and avoiding extra foods, most people can lose weight gradually and healthily. However, some people, like younger men or those who are taller or more active, may need more servings from the five food groups.
You can also take the ‘Are you eating for health?’ quiz in the Dietary Guidelines summary booklet to see if your eating habits align with the recommendations.
1. Plan Your Meals
Planning meals in advance can help you make healthier choices and avoid last-minute unhealthy options. Prepare a shopping list based on your meal plan to ensure you have all the ingredients for balanced meals throughout the week.
2. Limit Processed Foods
Processed foods often contain high levels of salt, sugar, and unhealthy fats. Try to cook more meals from scratch using whole, unprocessed ingredients. This way, you have control over what goes into your food, making it easier to maintain a healthy diet.
3. Base Your Meals on High-Fiber Starchy Carbohydrates
Starchy carbohydrates, like potatoes, bread, rice, pasta, and cereals, should make up a third of your diet. Opt for high-fiber or wholegrain options such as wholewheat pasta, brown rice, or potatoes with skins. They keep you fuller longer and have fewer calories per gram than fats. Be mindful of added fats, like butter or oil, which increase calorie content.
4. Eat Lots of Fruits and Veggies
Aim for at least 5 portions of a variety of fruits and vegetables daily. They can be fresh, frozen, canned, dried, or juiced. Incorporate them into your meals by adding a banana to your cereal or swapping snacks for fresh fruit. Remember, a portion is 80g for fresh, canned, or frozen produce, 30g for dried fruit, and a 150ml glass for juice.
5. Eat More Fish, Including Oily Fish
Fish is rich in protein and essential nutrients. Try to have at least 2 portions a week, including one of oily fish like salmon, trout, or mackerel. These are high in omega-3 fats, which are good for heart health. Fresh, frozen, and canned fish are all good options, but watch out for high salt levels in smoked or canned varieties.
6. Cut Down on Saturated Fat and Sugar
Reduce intake of saturated fats found in fatty meats, butter, and cakes, as they raise cholesterol levels. Instead, choose unsaturated fats from sources like vegetable oils, avocados, and oily fish. Limit sugar to avoid weight gain and tooth decay, focusing on reducing foods like sugary drinks, cereals, and sweets.
7. Eat Less Salt
Too much salt raises blood pressure, increasing the risk of heart disease and stroke. Most salt we consume is already in foods like bread and sauces, so use labels to choose low-salt options. Adults should aim for no more than 6g of salt daily.
8. Stay Active and Maintain a Healthy Weight
Regular exercise complements a healthy diet, reducing the risk of chronic diseases and boosting overall well-being. Balance your calorie intake with physical activity to manage weight effectively. If you need to lose weight, reduce calorie intake and increase activity levels.
9. Stay Hydrated
Drink plenty of fluids, aiming for 6 to 8 glasses a day, in addition to what you get from food. Water, lower-fat milk, and low-sugar drinks are the best options. Limit sugary drinks and alcohol, and remember to drink more in hot weather or when exercising.
10. Don’t Skip Breakfast
A healthy breakfast kickstarts your metabolism and provides essential nutrients. Opt for a high-fiber, low-sugar meal like wholegrain cereal with semi-skimmed milk and fruit. It helps maintain energy levels and prevent overeating later in the day.
Final Thoughts
Changing your whole diet or lifestyle at once can be overwhelming. Instead, try adding one or two of the tips above at a time to gradually improve your diet.
Some tips will help you manage portion sizes, while others will help you get more nutrients or try new things.
These small changes can make a big difference in your overall health and well-being over time.
For more information, feel free to contact us at Otao Kitchen
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