Simple Healthy Eating

Principles for Healthy Weight and Energy Management

• Eat every 2 hours
• Drink plenty of water – at least 2 litres per day
• Limit tea/coffee to one per day
• Avoid drinking alcohol – more days off than on
• Exercise – frequent is more important than intensity. ½ hour daily will be more useful than 1 hour 3 times per week.
• Try to have 3 carbohydrate free days per week.

Fruit & Veg

Eat plenty regularly

Limit: Bananas to one per day, potato to two per week

Protein – animal products, try to eat 3 serves per day

Eat plenty: fish, lean beef & lamb, pork, tinned tuna, cottage cheese, tasty cheese (low fat), egg, low fat milk, sugar free yoghurt, tofu

Limit: salami, ham, bacon, camembert

Carbohydrates – strictly limit these to one serve per day or less

These include: bread, pasta, rice, potato, anything with sugar in it, lollies, cakes, biscuits, rice crackers, cereals

If you are going to eat carbohydrates try to choose: very grainy bread, whole grain cereal, brown rice, ryvita.  Also try to eat some protein with any serve of carbohydrate.

Good snacks:

Fruit

Nuts – almonds, brazil, pepitas (pumpkin seeds), sunflower seeds, walnuts

Ryvita  with tuna or cottage cheese

Lower Carbohydrate Recipe Ideas:

www.shake-it.com.au – click on Recipes tab