The Nutrition and Health Foundation's Scientific Advisory Committee has developed the following Core Messages which can be used to improve health and wellbeing, in the busy lifestyles of today.
1. EAT ACCORDING TO YOUR LIFESTYLE
Eat a varied diet according to your lifestyle. Remember that a manual worker needs more calories than an office worker. Adjust your intake to suit your needs.
2. GET ACTIVE: START BY EXERCISING FOR 30 MINUTES
By taking as little as 30 minutes of moderate physical activity every day (either at the one time or up to three bouts of 10 minutes), you’ll be well on the way to improving your fitness and feeling great. Then, when you’re ready for more, you can increase the length and intensity of your exercise.
And regardless of physical activity levels, adequate fluid intake (about 8 glasses a day) is important.
3. BE AWARE OF YOUR WEIGHT
It's a good idea to know what you weigh. That way, you can get better control of your weight. Choose a monthly weigh in day, and remember that unintentional changes in body weight may be due to an underlying cause, so always seek medical advice if you are concerned
4. EAT AT SIMILAR TIMES OF THE DAY
It's official! When you eat and what you eat makes a difference. People who eat at similar times each day are less likely to indulge in grazing and snacking. It's a good idea to include a wide variety of foods in your meals. Remember to include the following everyday
- Breakfast can be a valuable source of nutrients; people who eat breakfast are less likely to be overweight, perform better at school/work and have better concentration than those who don‘t.
- Eat a wide variety of foods using the food pyramid to help with food choices and portion sizes. That way you're more likely to ensure that you get all the nutrients you need.
So remember, small, regular varied meals is a simple step to a healthier you !!
5. SIZE MATTERS.
It’s obvious: Bigger portions contain more calories, so by cutting portion size, we can lose or maintain body weight.
6. KEEP TREATS AS TREATS
It's all too easy to eat more treat foods than we should. This is because they're not as filling as more nutritious foods of similar energy content. So next time, look at the calorie and saturated fat content and be aware of what's in the treat
7. Plan your meals
Take a little time to do some meal planning at the beginning of each week so that you are well-stocked and prepared for the week ahead. It can result in calmer meal preparation, healthier food choices and meals, less money spent on convenience foods/takeouts, and more time to actually enjoy meals with your family.
Next time you’re cooking, why not prepare more than you need, and freeze in individual portions. That way, you’ll have good, nutritious home cooked meals within easy reach for when you are in a rush or too tired too cook.
8. TAKE CONTROL OVER WHAT YOU EAT
Nearly a quarter of the food we eat is sourced outside the home, which means that we‘re often in the dark about exactly what it is we‘re eating.
Whether it’s a quick sandwich, a snack on the go or a full meal - take a moment to make a healthier choice when eating out.
Everything in moderation with nothing in excess is the key to a balanced diet and lifestyle.