Nutrition Tips

3-5 Serving of Vegetables

3-5 servings of vegetables a day will protect your heart, help ward off some cancers, supply life-giving nutrients and soften the ravages of stress and old age. Make sure your plate is three-quarters filled with veges rather than having them as an afterthought on the side.

Different types of vegetables provide different nutrients, so eat a variety. Eat as much as you want of the following: tomato, lettuce, zucchini, cabbage, cucumber, spinach, cauliflower, green pepper, leeks, green beans, celery, onions, broccoli, mushrooms.

Include dark-green leafy vegetables and legumes several times a week--they are especially good sources of vitamins and minerals. Legumes also provide protein and can be used in place of meat.

A fruit serving is one apple, pear, banana or orange, two small apricots or plums, half a cup of fresh fruit salad, half a cup of stewed fruit or a cup of fruit juice.

Examples: 1 cup of raw leafy vegetables; 1/2 cup of other vegetables (cooked or chopped raw); 3/4 cup of vegetable juice

2-4 Srvings of Fruit

2-4 servings of fruit are just as important as vegetables in protecting your body and supplying you with life-giving nutrients. Choose fresh fruits, fruit juices, and frozen, canned, or dried fruit. Go easy on fruits canned or frozen in heavy syrups and sweetened fruit juices. Also eat whole fruits often--they are higher in fiber than fruit juices.

Don't forget, count only 100 percent fruit juice as fruit. Punches, ades, and most fruit 'drinks' contain only a little juice and lots of added sugars.

Examples: 1 medium apple, banana, orange; 1/2 cup of chopped, cooked, or canned fruit; 3/4 cup of fruit juice

6-11 Servings of Bread, Cereal, Rice & Pasta

6-11 servings of breads and cereals every day to keep your digestive system in good order, look after your heart, protect yourself against some cancers and satisfy your appetite so that you don't crave high fat snacks.

To get the fiber you need, choose several servings a day of foods made from whole grains. Choose most often foods that are made with little fat or sugars, like bread, english muffins, rice, and pasta. Go easy on the fat and sugars you add as spreads, seasonings, or toppings. Don't forget, when preparing pasta, stuffing, and sauce from packaged mixes, use only half the butter or margarine suggested; if milk or cream is called for, use lowfat milk.

Examples: 1 slice of bread; 1 ounce of ready-to-eat cereal; 1/2 cup of cooked cereal, rice, or pasta

2-3 Servings of Low-Fat Milk & Milk Products

2-3 servings of milk, yogurt, and cheese - they are good sources of calcium and protein. Adults should choose low fat varieties but these are not suitable for babies and young children.

Choose skim milk and nonfat yogurt often. They are lowest in fat. Also, choose 'part skim' or lowfat cheeses when available and lower fat milk desserts, like ice milk or frozen yogurt.

Examples: 1 cup of milk or yogurt; 1 1/2 ounces of natural cheese; 2 ounces of process cheese

2-3 Sevings of Lean Meat, Poultry, Fish, Dried Beans, Eggs & Nuts

2-3 serving a day of meat, poultry, fish, eggs or pulses (ie, beans such as soy and kidney beans or lentils). Meat and poultry contain protein, iron, zinc and many other essential nutrients. Look for lean varieties. Fish is low in fat and good for your heart; canned varieties are fine.

Choose lean meat, poultry without skin, fish, and dry beans and peas often. they are the choices lowest in fat. Prepare meats in lowfat ways: Trim away all the fat you can see; Remove skin from poultry; Broil, roast, or boil these foods instead of frying them.

Examples: 2-3 ounces of cooked lean meat, poultry, or fish; 1/2 cup of cooked dry beans, 1 egg, or 2 tablespoons of peanut butter count as 1 ounce of lean meat

Prepare Melas With Little or No Added Fat, Salt & Sugar

Many of us tend to eat too much saturated (animal) fat. It clogs the arteries, is implicated in a number of cancers and makes us fat. Instead, choose lean varieties of meat, low fat milk and cheese products, skin the chicken, use margarine rather than butter, use olive, canola or named-vegetable oils. Prepare meals with minimal added fat. Have takeaways (which are mostly full of fat) as occasional treats rather than as a regular part of your diet. Try to snack on fruit and cereals rather than crisps, have wedges instead of chips and eat fish without the batter.

Drink Plenty of Liquids Each Day

Drink water, water and more water. It cleanses your system, keeps your kidneys functioning and your bowels regular, helps control your weight and keeps your skin glowing. Most of us drink far too little. Strive for at least eight glasses a day. Tea and coffee don't count, in fact they make matters worse because they make you pass more urine. Juices and watery fruits are fine.

Look At Your Portions

If you are in the habit of piling up your plate, try gradually easing back. Use smaller plates and bulkier food so the 'eye' is full, and eat slowly so the message that the stomach is full has time to reach the brain. Bulking up with fruit and vegetables, gives essential fibre and helps stave off hunger.

Cut the Fat

This is more important for weight loss than counting calories. Fat is higher in energy, stored more efficiently as fat in the body, and doesn't give the full feeling, so you eat more. Total fat should be less than 30% of calorie intake, therefore, if you eat a 2000 calorie diet you should be eating less than 65g (less than 20g saturated) of fat a day. Choose low fat or no fat options where possible, cut off visible fats, eat less fried food, takeaways, prepared foods, cakes and biscuits. Swap saturated for unsaturated fat. Learn how to cook tasty, balanced low-fat meals. It is not necessary to live on cottage cheese and carrot sticks.

Watch the Calories

An intake of 1200 calories a day for elderly or sedentary people or 1500 a day for active, exercising people is ideal. Fifty calories extra a day adds 2.5kg a year. However, very low calorie diets are doomed to failure and can be unsafe. Don't be so strict that you feel deprived, you won't last.

Think about your relationship with food; figure out if there are times when controlling food intake is hard. You may be eating for comfort, out of habit, or absent-mindedness, or just because it's there. Find other ways of controlling stress, and break old habits. Don't keep high fat/sugar treats in the house - have them when you are out, occasionally. Have the fridge fully stocked at all times with healthy options. Freeze healthy dinners, so fast is not fatty Read labels; look for fat, calorie and salt content. Beware so-called low-fat foods, many are calorie loaded. Buy water-packed tinned fish, fruit in light syrup, etc.

Making Health Choices When Eating Out

Leave off the mayonnaise or special sauce to cut calories and fat.

Order food that is grilled or broiled.

Hold the cheese and opt for lettuce, tomato and onion.

Use light or fat free dressings on salads.

Order smaller size burgers with fewer toppings.

Order small fries instead of large and ask them to hold the salt.

Order fruit juice, low-fat milk, or water to drink

At the salad bar, pick fresh fruits and vegetables.

Enjoy fat-free frozen yogurt or sorbet.

Have the fish sandwich without the tarter sauce.

Enjoy your pizza with vegetables instead of meat.

Share a sandwich with a friend.