Healthy Eating - Back To Basics
In these tough times, eating a healthy balanced diet is more important than ever
. You don't need the 'extras' in junk food but you do need the basics for another day at the grindstone!
The basics
How much to eat
Extras
What is a standard serve size?
The basics
Stick to the basic food groups and you'll get all your nutrition - and save money too. Basic foods such as vegetables; fruit; milk; meat, chicken or fish; pasta; rice; wholemeal bread and legumes are important nutritious foods to have in a healthy diet.
Nutritionists generally divide foods into basic food groups (sometimes called core foods) based on their nutritional profile. Eating from all the food groups means you get your full quota of vitamins, minerals, protein, fibre and various antioxidants to ensure health in adults and health and growth in children. It's easy and still makes good sense.
Here are these basic foods listed with the minimum number you need to eat for health and energy:
Vegetables and salads
5 serves a day
Buy what's in season or grow a few of your own. Lettuce, baby tomatoes, parsley, basil and other herbs, and silverbeet are easy to grow in a sunny spot. Aim for a lot of different colours including green, orange or yellow, crucifers (eg broccoli, cauliflower and cabbage) as well as salad vegetables.
Frozen are a good alternative to fresh, provided you cook them quickly. Canned vegetables have lost more nutrients and carry added salt. They are not as good as frozen but are a convenient stand-by.
Wholegrains
4 serves a day
This includes bread, breakfast cereal, pasta, rice and other grains. Make the most of the wholegrain, high-fibre or low GI products eg wholemeal bread, wholegrain breakfast biscuits, oats, muesli and brown rice.
Fruit
2 serves a day
Fruit is rich in vitamins, especially vitamin C, sugars, fibre and folate. Buy what's cheap and in season. Variety is important. Drink water to quench your thirst and eat whole fresh fruit. Or dilute any juice down with water. Fruit juices and dried fruits are much higher in kilojoules (calories) and sugars. Fruit juice is expensive and doesn't have the benefit of fibre.
Herbs and spices
Use fresh or dried - use liberally
Herbs and spices are high in natural antioxidants as well as vitamins and minerals but we tend not to consume much of them. They add flavour and interest to basic fare and help you cut back on salt and sugar.
Legumes
2 serves a week (yes, a week, not daily)
Legumes are high in fibre, protein for vegetarians and B group vitamins. You can use them to extend the meat in dishes like casseroles, soups and curries making them good-value ingredients. Cook up bean and lentil dishes to create a meatless dinner once a week.
Lean meat (includes fish, red meat, chicken and eggs)
1-2 serves a day
Lean meats are key providers of protein, iron, zinc and vitamin B12. Make sure you buy trimmed lean meat and aim for 3-4 red meat meals a week plus 2 fish meals a week for omega-3 fats.
Vegetarian alternatives: substitute meat with beans, tofu, lentils or peas.
Milk, yoghurt and cheese, low-fat
3-4 serves a day
Important for protein, calcium, phosphorus and riboflavin (vitamin B2).
Fats
2-3 serves
Oil, avocado, nuts or seeds add essential fatty acids, vitamin E and help keep hair and skin looking supple and glossy. Don't go fat-free. You need a little (not a lot of) fat in a healthy diet.
To round off a healthy diet, don't forget to drink plenty of water, be moderate with sugar and sweet foods and shake the salt habit.
How much to eat
How much of these basic foods you should eat each day will depend on your age, level of physical activity, body size (larger bodies require more), sex and stage of life. If you're active, you'll need to eat more to maintain your weight. If you want to lose weight without dieting, stick to these amounts and avoid the 'extras'.
Children and teens need more food, due to the demands of growth, as do women who are pregnant or breastfeeding. People who are sedentary or over 60 burn less so need to eat less.
Extras
Extras do not fit into a basic group and don't provide much in the way of nutrition. These are the foods that should be minimised in a healthy diet as they contribute lots of kilojoules, saturated/trans fat, salt and sugar. Examples are chocolate, ice creams, soft drinks, chips, pies, doughnuts, biscuits, beer, wine and spirits. Many cost more when you compare them to the basics eg potatoes mashed vs. potato chips.
What is a standard serve size?
Vegetables
One serve is:
cup cooked vegetables (such as broccoli, beans, peas)
1 tomato
1 cup salad leaves
Fruit
One serve is:
1 medium apple, banana, orange or pear
2 plums, apricots or kiwi fruit
1 cup fruit salad or canned fruit
2 tablespoons sultanas
4 dried apricot halves
Legumes
One serve is:
cup (75 g) cooked / canned beans or lentils
1 small can (100 g) baked beans
Lean meat, fish, chicken or eggs
One serve is:
125 g meat (cooked) 2 slices roast meat, 2 medium chops, 1 small steak, 3/4 cup mince
150 g fish or seafood (cooked) 1 large fish fillet or 120 g can tuna or salmon
125 g chicken (cooked) 1 small chicken breast, 23 drumsticks
2 eggs
Dairy
One serve is:
1 cup (250 ml) low-fat milk
1 tub (200 g) low-fat yoghurt
2 slices (40 g) reduced-fat cheese
Nuts and seeds
One serve is:
a small handful (30 g) almonds, walnuts, cashews, macadamias, pecans, peanuts
2 tablespoons (50 g) peanut butter or tahini
Whole grains and cereals
One serve is:
1 thick slice bread
1/ 2 bread roll
1/ 4 cup (90 g) cooked rice
1/ 2 cup (90 g) cooked pasta or noodles
3/ 4 cup (3040 g) breakfast cereal
1/ 2 cup (140 g) cooked porridge
1/ 4 cup (30 g) muesli
Fats
One serve is:
1 tablespoon (20 g) of any oil
2 tablespoons (40 g) light margarine (also called low-fat spread)
1/ 2 avocado
by: Catherine Saxelby
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