Healthy home eating tips

One way to help you enjoy your Mount Isa home life is to ensure you stay healthy. A great place to start is through having a healthy diet. You can do that by following the Australian Dietary Guidelines published by the Department of Health.

Healthy eating guidelines for Australian adults

1. Enjoy a variety of nutritious foods
Eat a diverse range of foods from all of the five major food groups – fruits, vegetables, lean meats, grains and lean meat/fish/poultry. This will ensure you get a broad range of essential nutrients that contribute to your overall health.

The five major food groups are often referred to as being part of a healthy eating pyramid. Fruit, vegetables and grains collectively form the foundation of the pyramid and ideally should be about 70% of our diet. Dairy and lean meat/fish/poultry are the middle layer and should ideally represent around 30% of our diet. Healthy fats are the top layer of the pyramid and they should be eaten in small amounts to help our heart and brain to function. Healthy fats can be sourced from foods such as avocados, nuts and seeds.

2. Limit your intake of foods with high levels of saturated fat, sugar or salt
To mitigate the risk of developing heart disease and hypertension later in life, limit your consumption of foods that have high levels of saturated fat, sugar or salt. Make mindful choices instead, such as opting for lean proteins, reducing your sugary snacks, and moderating your salt intake.

3. Choose whole grains and high-fibre foods
Whole grains and high-fibre foods promote digestive health and provide sustained energy. Choose whole grain varieties of bread, cereals and pasta, as well as incorporating legumes and vegetables rich in fibre into your daily meals.

4. Stay hydrated with water
Hydration is fundamental to your overall health, and drinking water should be your primary way of staying hydrated, rather than sugary drinks or alcohol.

Healthy eating guidelines for adolescents and children

1. Build a healthy plate with variety
Ensure that your children have a well-balanced diet. This includes a mix of fruits, vegetables, lean proteins, dairy and whole grains to meet the nutritional needs crucial for their growth and development.

2. Limit their intake of foods with high levels of saturated fat, sugar or salt
Just like adults, children should limit their consumption of foods that have high levels of saturated fat, sugar or salt. Encourage them to establish healthy eating habits early in life to not only reduce their risk of diet-related diseases, but also to set the stage for a lifetime of positive eating choices.

3. Encourage healthy snacking and to drink plenty of water
Healthy snacking includes nutrient-dense options such as fruits, vegetables and dairy products. Drinking plenty of water is also preferable to fizzy drinks and other fluids.

4. Teach and model healthy eating behaviours
Parents and caregivers play a crucial role in shaping children’s eating habits by both teaching and modelling healthy and nutritious choices. This creates an environment where healthy eating habits can become the norm, preventing a cycle of diet-related health issues.

The bottom line

These guidelines serve as a roadmap for making informed food choices in your Mt Isa home life to help you stay healthy. When you do, you’ll minimise the risk of developing diet-related diseases such as obesity, cardiovascular diseases and diabetes.

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