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Simple Steps to Healthy Eating

TOP 5 HEALTHY EATING TIPS

  • KEEP IT COLOURFUL & ‘EAT THE RAINBOW’: each vegetable colour group offers a different variety of vitamins and minerals. Diets that are too restrictive can lead to mineral and nutrient deficiencies, potentially affecting everything from metabolism to hormonal balance and mental health.
  • EAT PROTEIN IN EVERY MEAL: Protein provides building blocks for lean muscle growth and maintenance. It helps us maintain a healthy metabolism and triggers our satiety (fullness) hormones, helping to sustain a healthy body weight.
  • EAT WHOLEFOODS, LESS PROCESSED FOODS: processed foods are often low in vitamin and mineral content, high in calories and low in fibre. The combination may lead to unwanted weight gain and diminish bowel health.
  • EAT HEALTHY FATS: ensure your fats come from a variety of sources. Healthy fats are critical for mental health, joint support and a healthy metabolism. Sources include olive oil, seeds, nuts, lean meats and oily fish for omega 3.
  • EAT ‘SMART’ CARBS: select quality carbohydrates high in fibre. Fibre helps us to feel full, supports a healthy digestive system and gives us longer lasting energy. Examples include fresh fruit, rice, bread, quinoa and pasta (preferably brown/whole grain varieties), milk, yoghurt and legumes.

HOW TO MAKE IT A HABIT

Many people struggle to translate knowledge about healthy eating into actionable changes. There is a lot of conflicting information, ‘quick fix’ and extreme diet options on the market which can make it difficult to both take that first step and stay on track.

We like to think of habit change as like a snow ball, it starts small but as it rolls it builds momentum and over time that snowball transforms into an avalanche with the potential to completely change the landscape. A problem arises when people try to start with the avalanche and overhaul their entire lifestyle without understanding how to build and balance it.

It’s also important to remember that healthy eating doesn’t have to be about never indulging in treats or celebrating special occasions, it’s all about balance. What you do most of the time matters. An ‘all or nothing’ mentality is what often leads to a binging or dieting extremes.

You might start with getting foods you tend to overeat out of the house or out of easy reach or do some weekend food prep to help you make better choices during the week.

To get the snowball rolling and stay the course, start with small, actionable and doable steps that you can begin immediately. If the steps are small enough you won’t feel overwhelmed. If you do, scale it back. Once you nail a step and it’s become easy and automatic, add on a new one. Starting small makes new habits more likely to stick.

Perhaps you could start with ensuring you have a big salad each day or protein in every meal. Try it and refine it for a month. If you feel ready, add on another small habit.

Wherever you start, remember you’re in for the long haul, don’t try to change everything overnight. By setting achievable goals you can keep from getting discouraged which may even lead to greater weight loss, lasting change and a healthier you.

For more information and recipies: https://daa.asn.au/smart-eating-for-you/smart-eating-recipes/

Coach Nicky McKimmie

  • B.A (Anthropology)
  • Fitness Australia - Level 2 Exercise Professional
  • Nutrition Coach: Precision Nutrition Level One & Two Certified
  • Australian Weightlifting Federation – Level 1 Coach
  • Pre & Post Natal (Exercise in the Child Bearing Year)