Eating Well, Living Well: A Blueprint for Healthy Habits
Lets talk about Healthy Eating
Hey there, welcome to our page dedicated to providing nutrition advice to help improve your overall health and wellbeing. Let’s start our conversation by talking about healthy eating. Some people may associate the word "healthy" simply with meaning our physical health, often linked to exercise. While exercise is an important factor in overall health, being healthy also involves nourishing and fuelling our bodies with the right foods to support both physical and mental well-being.
In today's fast paced world, maintaining a healthy eating routine may feel challenging. With our busy life schedules, tempting fast food options and constant distractions, sometimes healthy eating can take a backseat. So how can we overcome these barriers and take control of our health through the foods we eat? During this discussion, we’ll explore the concept of healthy eating, the five core food groups, tips for improving healthy food intake and the benefits of healthy eating.
So lets begin by first exploring, What is Healthy Eating?
Healthy eating can mean a lot of different things, to a lot of different people. Generally, when we consider healthy eating, we mean enjoying a variety of nutritious foods from each of the five core food groups. These groups are based on the similar nutrients they provide and make up the Australian Guide to Healthy Eating. The five core food groups include;
Vegetables: Packed with vitamins, minerals, and fibre
Fruits: Similar to vegetables, fruits contain an array of vitamins, minerals and fibres. Both fruits and vegetables form the foundation of a healthy diet.
Grains: Our main source of carbohydrates, some examples include brown rice, whole-wheat/multigrain bread, and oats. These foods contain fibre and other nutrients that support heart health and healthy digestion.
Lean meats and alternatives: Examples include chicken, turkey, fish, beans and eggs. These sources contain protein which is important for muscle growth and repair.
Dairy and alternatives: Including milk, cheese, yogurts - ideally reduced fat dairy options which offer calcium, protein and other nutrients to support healthy bones.
In addition to the five core food groups, healthy eating can also mean;
Including small amounts of healthy fats; Healthy fats from sources like avocados, olive oil, nuts, and seeds are important for brain function and reducing inflammation.
Limiting intake of foods containing saturated fat, added salt, added sugars and alcohol can reduce the risk of developing chronic diseases such as heart disease, diabetes and high blood pressure.
While the intake of core food groups is important for maintaining overall health, the quantity matters too. We’ve all heard it before, “Eat in moderation.” The key to a balanced diet is including a variety of foods from all the core food groups. No single food can provide all the nutrients your body needs, so aim to include a mix of fruits, vegetables, proteins, and whole grains in your meals. A colourful plate often indicates a well-balanced meal. While some people may need to adjust their diets due to food allergies, intolerances, or specific health conditions, the general focus should be on keeping meals balanced and nutritious by choosing better versions of these food groups. For example, instead of eliminating carbs, opt for whole grain or multigrain bread over white bread. Similarly, instead of cutting out fats entirely, choose healthy fats like avocado and olive oil over unhealthy fats found in butter or processed foods.
I hope that wasn’t too much information! The main takeaway is that healthy eating can be simple if we build healthy habits— incorporating fruits, vegetables, whole grains, lean proteins, and healthy fats, while limiting takeaways, sweets, and processed foods. If you're still unsure, let’s take a look at the latest statistics in Australia.
In 2022, the proportion of the population that did not meet the recommended daily serves of vegetables was 96% of children and adolescents (2-17 years) and 94% of adults (>18 years). In 2018, being overweight was the second leading cause of health problems in Australia, right after tobacco use. Unhealthy eating (dietary risks) ranked third. This suggests that many of Australia’s health issues could be prevented by maintaining a healthy weight and adopting healthier eating habits.
Some of you may already know this, but for those who don’t, you might be wondering, “Where do I even start when it comes to eating healthy?” That’s a great question! Below, I’ve outlined some tips to help you begin making healthier choices throughout your day.
Starting Your Day with Breakfast: A nutritious breakfast sets the tone for the day. Include a source of protein like eggs, Greek yogurt, or a protein smoothie, combined with whole grains (like oats or whole-grain toast) and fruit. If your routine involves fasting, then breakfast may not be the first meal of the day, but it's still important to ensure it's a nutritious one.
Snacking Wisely: Instead of reaching for chips or candy, snack on nutrient-dense foods like nuts, fruit, or hummus with veggies. These foods can keep your energy levels stable and prevent overeating later in the day.
Control Portion Sizes: Even healthy foods can contribute to weight gain if eaten in large quantities. Be mindful of your portion sizes.
Drink More Water: Staying hydrated helps you feel full and energised throughout the day. Aim to drink at least 8-10 cups of water daily. You may need more if you are physically active or on hot days.
Plan Ahead: Meal prepping is an easy way to avoid the temptation of fast food. Plan your meals for the week, prepare ingredients in advance, and store healthy options in your fridge for busy days.
Cook at Home: Preparing meals at home gives you control over the ingredients and portion sizes.
Keep in mind that if you do decide to follow some of the advice above and start incorporating healthy eating habits into your day, it can have significant benefits for both your physical and mental health. Below, I've outlined some of the other benefits of healthy eating, including:
Improves Heart Health: A healthy diet rich in fruits, vegetables, whole grains and healthy fats can lower your cholesterol, blood pressure, and reduce the risk of heart disease.
Boosts Energy Levels: Eating a balanced diet with plenty of complex carbs (whole grains, fruits, and vegetables) can help you maintain steady energy throughout the day, reducing the chances of fatigue.
Supports Healthy Digestion: Fibre-rich foods like vegetables, fruits, and whole grains can promote healthy digestion and prevent constipation.
Maintains a Healthy Weight: Healthy eating helps you maintain a balanced weight. By focusing on nutritious whole foods and controlling portions, you can prevent overeating and support a healthy weight.
Improves Mental Health: Studies have shown that a nutritious diet along with exercise, can have a positive effect on mental well-being, helping reduce symptoms of depression.
Final thoughts…
I tell my clients that adopting a healthier eating style takes time—it’s not something that happens overnight. Research shows it can take around 10 weeks (2-3 months) to form lasting habits, which can include healthy eating habits. Healthy eating and weight management are long-term commitments, but the benefits are well worth it. While the initial steps may feel overwhelming and you might be unsure where to start, as a dietitian, I’m here to provide personalised advice and guidance. Together, we can explore dieting strategies that work for you, stay accountable to ensure lasting changes, and work towards becoming the healthiest version of yourself. If you would like further information and advice, I would happily support you on your health journey 😊 You can book in an initial consult through our website, or call us at Dalby Allied Health on 4662 0459
What’s up next…
Next time we’ll talk all about macronutrients, and how getting the right balance can help you loose body fat and build lean muscle.