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Weight Management


Successful weight management requires a long-term commitment to a healthy lifestyle focused on eating healthy
foods and keeping physically active in a way that is sustainable and enjoyable.

The Dietary Guidelines for Australians recommend eating a variety of foods each day for good health. Try to include the following as part of a healthy diet:

• Lots of fruit, vegetables, wholegrain breads and cereals
• Reduced-fat dairy foods, lean meats and meat alternatives such as eggs, dried beans, lentils and nuts
• Moderate amounts of healthy fats such as olive and canola oils, nuts and avocado
• And remember to drink plenty of water each day.

And include only small amounts of foods high in saturated fat, sugar and salt.

Smart eating tips for weight management

‘Hunger’ is the best guide. Eat when you feel hungry and stop when you are full. Be aware of eating when you are bored or eating out of habit, rather than when you are hungry. Keep a food diary to find out when this may be happening.

Some foods should be eaten occasionally rather than everyday. These include many takeaway foods (especially those that are deep fried) such as pies, chocolate, sweets, pastries, biscuits, cakes and chips. It is OK to enjoy these foods on occasion.

Aim for at least 60 minutes or more of moderate intensity physical activity on most, if not all, days of the week for weight loss.

Choose a variety of foods. Aim for at least 20 different food items or ingredients daily. Eating a variety of foods will ensure you get an array of vitamins, minerals and other important nutrients.
Meal ideas

The following are a variety of healthy meal suggestions for breakfast, lunch and dinner:

BREAKFAST

Wholegrain cereal topped with low-fat milk and fresh, canned or dried fruit OR
Wholegrain muffin with apricot fruit spread and topped with banana OR
Fruit smoothie made from fresh or canned fruit, low-fat milk and yoghurt OR
Eggs on wholegrain toast with tomato and spinach.

LUNCH

Wholegrain salad sandwich, roll or wrap with lean meat, eggs or canned fish in spring water plus a tub of low fat yoghurt OR
Creamed corn, tuna and asparagus wrapped in mountain bread served with salad OR
Baked potato topped with cottage cheese, fresh herbs and salad plus a piece of fruit.

DINNER

Stir-fry made with lean beef, skinless chicken breast or eggs and lots of vegetables, served with rice or noodles OR
Pasty made with grated vegetable and lean mince meat wrapped in filo pastry basted with low-fat milk OR
Lasagne sheets layered with spinach, ricotta cheese, lentils, canned tomatoes and vegetables, top with tomato pasta sauce and low-fat mozzarella cheese.

For more great ideas visit the Australia’s Healthy Weight Week website or check out the Smart Eating For You recipe section.

An Accredited Practising Dietitian can provide expert dietary advice on weight management, which is tailored to your individual needs.

* information provided by DAA Website