10 THINGS

Posted by Kate Freeman on Feb 29, 2012 in NUTRITION | 1 comment

Do you sometimes feel bogged down with nutrition info and aren’t sure what to focus on?

Here are my top 10 things to remember about healthy eating. You get these down pat, you’ll be fine!

Fibre is good – high fibre foods are healthy foods: vegetables, fruits, sees, legumes, nuts and wholegrains. Eat and enjoy daily!

Water for thirst – feeling hungry? Try a big glass of water before reaching for something to eat. It might just be your dehydrated rather than actually being hungry.

Protein for meals – fell fuller for longer, maintain your muscle mass and your metabolism by choosing lean protein at each of your meals: skim dairy, eggs, tuna, chicken breast, lean steaks, soy products.

Fruit x 2 – two serves of fruit a day will mean you’ll consume enough vitamin C and other antioxidants to help keep your body fighting off those damaging free radicals and folate to produce healthy DNA.

Vegetables x 5 – five serves of vegetables a day can be tough at first. Don’t give up! Bursting with nutrition you’ll feel great by filling half your plate with the good stuff! Here are some ideas on how to eat more vegetables.

Don’t neglect the fat – healthy fats such as avocado, extra virgin olive oil, seeds, nuts and fatty fish (salmon, tuna, mackerel etc) are vital for a body that functions at it’s best. Aim for some omega 3 each day.

Fresh is best – the less done to the food between the farmer and you, the better.

Balance is key – healthy eating is not about deprivation, starvation or tasteless boring food. I believe that healthy eating is giving your body all the tools it needs to function at it’s best while participating in the culture around us. Choose good food, and also enjoy the amazing food that our culture has to offer.

Reduce sodium – the best way to decrease your intake of sodium is to primarily eat fresh, unprocessed food. 80% of the sodium (salt) we eat comes from manufactured and packaged food and is hidden, meaning we don’t necessarily taste it. Choose the lowest salt option when you do buy packaged food.

Learn – having the knowledge and skills to source, purchase and prepare healthy food is vital to eating well long term. Learn how to cook, see a nutritionist, write a meal plan and shopping list, read great foodie blogs for inspiration and make sure that you enjoy the process!

Kate Freeman is passionate about honest, simple nutrition information and inspiring people to make positive lifestyle changes to achieve their health and fitness goals. Her online business Kate Freeman Nutrition is all about providing simple, practical, easy to follow nutrition and exercise advice that you can apply today. Please visit www.katefreemannutrition.com.au for more information. Kate is married with two young children and lives just across the border from Canberra.