Iron Beer Soft Drink
Eating Healthy – Back to Basics
In these difficult times, eating a healthy balanced diet is more important than ever. You do not need the 'extras' in junk food, but you do need the groundwork for another day at the grindstone!
- The Basics
- How much to eat
- Extras
- What is a standard service size?
The Basics
Stick to the groups basic food and get all your nutrition – and save money too. Basic foods such as vegetables, fruits, milk, meat, poultry or fish, pasta, rice, grain bread and legumes are important to have nutritious food in a healthful diet.
Nutritionists tend to divide food into basic food groups (a sometimes called staples) on the basis of their nutritional profile. Food from all food groups means that you get their full quota of vitamins, minerals, proteins, fiber and various antioxidants to ensure health in adults and the health and growth in children. It's easy and still make much sense.
Here are these basic foods listed with the minimum number you need to eat for health and energy:
Vegetables and salads
5 serves one days
Buy what's in season or grow some of their own. Lettuce, tomato, baby, parsley, basil and other herbs, and silverbeet are easy to grow in a sunny spot. Aim for a lot of different colors, including green, yellow, orange cauliflower, broccoli, cruciferous vegetables (for example, and cabbage) and salad vegetables.
Frozen are a good alternative to fresh, always cooked quickly. Canned vegetables have lost more nutrients and lead to added salt. They are not as good as frozen, but are a convenient mode.
Whole Grains
4 serves one days
This includes bread, breakfast cereals, pasta, rice and other grains. Get the most out of the integrals, products GI high fiber or low for example, wholemeal bread, whole grain breakfast biscuits, porridge, muesli and brown rice.
Fruit
2 provides one days
The fruit is rich in vitamins, especially vitamin C, sugars, fiber and folic acid. Buy what's cheap and in season. The variety is important. Drink water to quench thirst and eating fresh fruit. Or any juice diluted with water. dried fruits and fruit juices are much higher in kilojoules (calories) and sugar. Fruit juice is expensive and does not have the benefit of fiber.
Herbs and spices
Use fresh or dried – the liberal use
Herbs and spices are high in natural antioxidants and vitamins and minerals but do not tend to consume much of them. They add flavor and interest to the basic rate and help to reduce the consumption of salt and sugar.
Vegetables
2 serves a week (yes, a week, not daily)
Legumes are rich in fiber, protein for vegetarians and B vitamins They can be used to extend meat dishes such as stews, soups and curries making value good ingredients. Cook beans and lentils to create dishes for a meatless dinner once a week.
Lean meat (includes fish, red meat, chicken and eggs)
1-2 serves one days
Lean meats are major suppliers of protein, iron, zinc and vitamin B12. Sure buy lean meat fat and try to red meat 3-4 meals a week plus two meals of fish a week for omega-3.
Vegetarian choices: meat to substitute beans, tofu, lentils or peas.
Milk, yogurt and low fat cheese
3-4 serves one days
Important for protein, calcium, phosphorus and riboflavin (vitamin B2).
Fats
Serves 2-3
Oil, avocado, nuts and seeds add essential fatty acids, vitamin E and helps maintain hair and skin looking bright flexible. Do not leave without fat. You need a little (not much) of fat in a healthy diet.
To round out a healthy diet, do not forget to drink plenty of water, be moderate with sugar and sweet foods and shake the salt habit.
How much to eat
How much of these basic foods you should eat each day depends on your age, level of physical activity, body size (bigger bodies require more), sex and stage of life. If you are active, you need to eat more to maintain your weight. If you want to lose weight without dieting, stick to these quantities and avoid the 'extras'.
Children and teens need more food, due to the demands of growth, as well as women who are pregnant or breastfeeding. People who are sedentary or over 60 burn less need to eat less.
Extras
Extras do not fit into a core group and do not provide much in the way of nutrition. These are the foods that should be minimized in a healthy diet and contribute many kilojoules, saturated and trans fats, salt and sugar. Examples are chocolate, ice cream, soft drinks, chips, cakes, donuts, cookies, beer, wine and spirits. For many more when you compare them with the basics such as mashed potatoes in front the fries.
What is a standard service size?
Vegetables
A serving is:
- ½ cup of vegetables (like broccoli, beans, peas)
- 1 tomato
- 1 cup leafy salad
Fruit
One serving is:
- 1 medium apple, banana, orange or pear
- 2 plums, apricots or kiwi fruit
- 1 cup fruit salad or canned fruit
- 2 tablespoons raisins
- 4 dried apricot halves
Vegetables
A serving is:
- ½ cup (75 g) cooked / beans or lentils
- 1 small can (100g) of baked beans
Lean meat, fish, poultry or eggs
A serving is:
- 125 g of meat (cooked) – 2 slices of roast beef, chops 2 medium, 1 small fillet, 3 / 4 cup ground beef
- 150 g of fish or shellfish (cooked) – 1 large fillet of fish or 120 g of tuna or salmon
- 125 g of chicken (cooked) – 1 small chicken breast, drumsticks 2-3
- 2 eggs
Milk
A serving is:
- 1 cup (250 ml) low fat milk
- 1 tub (200 g) low-fat yogurt
- 2 slices (40 g) low-fat cheese
Nuts and seeds
A serving is:
- a small handful (30 g) almonds, walnuts, cashews, macadamia nuts, pecans, peanuts
- 2 tablespoons (50 grams) of peanut butter or tahini
All grains and cereals
A serving is:
- A thick slice of bread
- 1 / 2 bagel
- 1 / 4 cup (90 g) cooked rice
- 1 / 2 cup (90g) of cooked pasta or noodles
- 3 / 4 cup (30-40 g) of breakfast cereal
- 1 / 2 cup (140 g) cooked porridge
- 1 / 4 cup (30 g) muesli
Fats
A serving is:
- 1 tablespoon (20 g) of any oil
- 2 tablespoons (40 g) margarine light (also called divergence low-fat)
- 1 / 2 avocado
About the Author
Catherine Saxelby is a dietician and nutritionist who writes articles on health and well being for Australian health insurance provider ahm. She regularly provides healthy eating and nutrition advice for people looking for health insurance and health cover.
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