by NICOLE SALIBA
Now more than ever, Australian’s are working from home –
here’s a guide on how to keep your nutrition in check
HEALTH BENEFITS OF MEAL PLANNING
A 2017 study found meal planners were 13% more likely to have the healthiest eating patterns and 25% more likely to consume a better variety of healthy foods, compared to those who didn’t plan.
MEAL PLANNING HACK
Plan your meals and shopping list in advance. Make sure the fridge and pantry are stocked with healthy ingredients. Aim for 2-3 vegetarian meals, 2-3 fish meals and no more than 1-2 red-meat meals.
FAST FOOD
The average Aussie spends 30% of their weekly food budget on fast food. Save yourself the money and unwanted extra calories and spend more time cooking at home.
MEDITERRANEAN DIET AND MOOD
A 2018 study found that those who stuck to a healthy diet Mediterranean diet had a 24-35% lower risk of depressive symptoms compared to those who ate more unhealthy foods. The Mediterranean diet includes extra-virgin olive oil, vegetables, legumes, oily fish, small amounts of meat, fruit and yoghurt daily, and plenty of whole-grains.
VEGAN
Whole-food plant-based diets are diets which focus on foods such as fruit, vegetables, nuts, seeds, legumes and wholegrains which are eaten in their whole form. They have been shown to reduce your risk of developing obesity, depression, dementia, some types of cancers, type two diabetes, heart disease and much more!
EGGS
Despite years of bad press, The Heart Foundation has concluded that eating eggs as part of a heart-healthy diet does not increase the risk of heart disease for healthy people. If you have been diagnosed with elevated LDL (bad) cholesterol, heart disease or type two diabetes stick to less than 7
eggs a week.
FIBRE
4 in 5 Australian adults are not meeting the suggested amount of fibre per day (~25-30g). Fibre is the part of plants we are unable to digest which results in fermentation in the large bowel by our gut microbes. Think of it as food for your gut! Fibre rich foods include fruits, vegetables, legumes, whole-grains, nuts and seeds.
PREBIOTICS
Are a special group of fibre which only feed the beneficial bacteria in your gut and include onion, garlic, shallot, snow peas, cabbage, chickpeas, lentils, red kidney beans, pistachios, cashews, watermelon and nectarines.
FERMENTED FOODS
Fermentation uses bacteria or yeast to make foods such as yoghurt, kimchi, kefir and kombucha. Fermented foods usually contain a wide range of bacteria types and therefore they are believed to benefit the gut microbiome,
YOGHURT
Yoghurt is a fantastic snack or addition to a main meal as it is generally high in protein and a good source of calcium! For maximum health benefit, opt for plain, unsweetened varieties that contain live bacteria or probiotics.
EAT A WIDER VARIETY OF PLANTS
Want to boost your gut health? The latest research shows we should be aiming for 30 different types of plants (fruit, vegetables, nuts, seeds, legumes and whole-grains) per week for optimal gut health.
GO NUTS FOR NUTS
It is a common misconception among people that because nuts are high in fat and are reasonably calorie dense, that they must be fattening. Research shows people who snack on nuts are generally more likely to maintain a healthy body weight.
PROTEIN
Healthy eating patterns include a variety of healthy protein sources, especially fish and seafood, legumes (such as beans, chickpea and lentils), nuts and seeds. Smaller amounts of eggs and lean poultry can also be included in a healthy eating pattern. If you choose to eat red meat, make sure the meat is lean and limit it to 1-3 times a week.
PLANT-BASED DIETS AND MOOD
Eating a plant-based diet rich in whole-grains, vegetables, fruits, nuts and seeds has been shown to reduce the risk of developing depression by 30-50%.
FISH AND FERTILITY
Incorporating oily fish such as salmon, tuna, trout, mackerel and sardines at least twice a week as a couple has been shown to shorten time to conceive?
RASPBERRIES
Raspberries are one of nature’s superfoods. They are an excellent source of vitamin c which helps with iron absorption and reducing the severity of colds. In fact one cup provides you with 44% of your Recommended Dietary Intake of Vitamin C.
OATS
The main type of soluble fibre found in oats is called beta-glucan. It has been shown to help slow down digestion, increase satiety, and suppress appetite.
BLUEBERRIES
Did you know that eating a punnet (~150g) of blueberries per day can help reduce your risk of heart disease by up to 15%?
MAGNESIUM
Magnesium plays an essential role in the body and is needed to produce energy and hundreds of chemical reactions. Magnesium is found in a wide range of plant foods including seeds, nuts, legumes, cereals and dark leafy greens.
MEAT-FREE MEALS
Try substituting 2-3 animal protein meals per week with plant protein. For example try using firm tofu instead of chicken in a stir-fry, use lentils instead of mince in bolognese or use tinned chickpeas instead of lamb in a salad.
DITCH THE DIET
Did you know that dieting is a risk factor for weight gain? That’s right, the more you have dieted the more likely you are to be a higher weight.
WRITE A GROCERY LIST
Writing a grocery list may be the key to not only saving time and money, but also any unwanted kilos. One study found that people who always use a shopping list tended to be a healthier weight even when shopping in areas with less-nutritious options.
FISH & SEAFOOD
People who regularly consume diets high in fish tend to have lower risks of a range of conditions including heart disease, stroke, macular degeneration and dementia in older adults.
LATE NIGHT EATING
Late night meals have been shown to contribute to weight gain. This is most likely due to disrupting our inbuilt body clock and bodily processes involved in energy balance.
HEALTHY FATS
Include healthy fats in your diet such as extra-virgin olive oil, unsalted nuts and seeds, tahini, avocado. These fats help to reduce ‘bad’ cholesterol (LDL) and increase ‘good’ cholesterol (HDL), reducing the risk of heart disease.
SHARE A MEAL
Eating is also a great opportunity to connect with those close to us and can be great for boosting mental health so try your best to share your meal with a friend, family member or room mate.
DON’T DITCH CARBS
Cutting out carbs and eating a diet high in animal protein and fat can wreak havoc on your health including your risk of heart disease, stroke and some types of cancers as they eliminate food groups which have been shown to be protective against these things such as whole-grains, fruits, vegetables and legumes.
Nicole is a passionate sports nutritionist and Accredited Practising Dietitian who established her practice Eatsense in 2013 as she has a burning desire to help people, see them happy and watch them thrive. Her vision is to help as many people learn to prioritise themselves, feel their best, enjoy delicious and nourishing food and live a healthy, happy and fulfilling life through her one on one consultations and seminars. Contact Nicole at her West Gosford Clinic on 4323 9100.