A new year means a fresh start, particularly in relation to diet and exercise habits. So, this year, instead of wasting time and energy on strict short-term diets, commit to making a series of small but sustainable lifestyle changes.
Not only are small changes easier to manage, it has been shown that changes which focus on building on the positives rather than highlighting negatives, are much more likely to be acted on and therefore succeed. Here is a list of small lifestyle changes to consider. Try one each day or choose the ones that suit your needs
Set aside just half an hour each week to plan your meals in advance. You are less likely to need to pick up takeaway each week if you plan your meals in advance. Try ordering your fruit and vegetables online - this way you will always have a supply of fresh produce on hand.
Remember, frozen vegetables are just as nutritious as fresh ones so keep some on hand to bulk up quick meals including pasta sauces and barbecued chicken. Get the kids involved in cooking, at least once a week. Not only will it help them to learn about food and nutrition but it will also give you a break.
Remember your quick, easy and nutritious meals; omelettes, potatoes stuffed with tuna, barbecued chicken (skin removed) and salad and stir-fries. Water should always be the drink of choice for children. Soft drinks, cordial and fruit juice are all high in sugar.
The more grains bread has, the better it is for you. Remember, kids do not dislike grain bread, they simply prefer white. We all need three cups of vegetables or salad each day. Add some to your lunch and chop up carrots, capsicum and celery so it is always on hand.
For nutritionally balanced snack choices, always eat carbohydrates and proteins together. For example, wholegrain crackers and cheese or nut-based muesli bars. Watch your portions, measure out your breakfast cereal and serve drinks in smaller glasses.
Learn to read food labels to help you make good decisions in the supermarket.Aim to choose foods with less than 10 grams of fat per 100 grams and check the total carbohydrates. Remember, a slice of bread has 15g of carbohydrates so a muesli bar that contains 30g of total carbohydrates may not be such a good choice. Always aim for the extra lean cuts of meat that contain less than 10g of total fat per 100g. Meat contains saturated fat, the type of fat that stores easily and increases blood cholesterol levels.
Include oily fish such as tuna, snapper or sardines in your diet at least three times a week to receive the heart health benefits associated with eating oily fish. Snacks should contain less than 500kJ, no more than 30g total carbohydrate and at least 5g of protein.
Enjoy your wine out of smaller wine glasses as those large wine glasses really increase the amount you are drinking and the number of kilojoules you consume. When purchasing meals away from the home, look for lean protein first from meat, fish or dairy and then add plenty of salad and vegetables. Good choices include grilled fish and salad, sushi or chicken and roast vegetables.
Always add a treat to your daily food intake such as a glass of wine or a small chocolate. Not only will you enjoy it but it will help you stick to your healthy eating plan the rest of the time. Remember, one cup of cooked pasta or rice is equivalent to three slices of bread so measure out those portions.
Low-fat biscuits and muffins can sometimes mean high sugar so low-fat may not always be best. A small amount of the real thing may be better than a lot of high sugared but low-fat alternatives. Invest in good quality fats. Olive oil, avocado, oily fish and nuts can be enjoyed in small amounts each day for good health.
Include a handful of nuts in your diet each day. People who eat a small portion of nuts each day have lower body weights than those who do not. Watch the size of your bread. Thick slices of bread can contain up to double the kilojoules of small, thin slices.
The brighter the vegetables, the better they are for you. Red capsicum, carrots, broccoli and tomatoes are all extremely high in antioxidants. Try having a green tea after meals to boost your metabolism. A row of dark chocolate is a great treat at the end of each day but also provides powerful antioxidants.
Never go to a function or party hungry. Instead enjoy a protein rich snack of thick yoghurt or nuts before you go to take the edge off your hunger. Keep a supply of satisfying snacks with you at work such as tuna snack packs and wholegrain breakfast bars so you are not tempted by the office vending machine.
Remember, there is a difference between day-to-day eating and eating on special occasions. Margarine on bread, sugar in tea and coffee and a biscuit with a cuppa are all extras you can probably do without.
Susie Burrell is a dietician with psychology qualifications who specialises in weight loss, child obesity and sports nutrition. Contact her at susie@susieburrell.com.au