Essentials of Choosing Healthy Food – PART 2
Essentials of Choosing Healthy Food – PART 2
Good food tastes delicious, adds pleasure to life and helps us celebrate important social occasions.
Most importantly it gives us the energy and nutrients to stay alive and to truly thrive.
What you eat can help you stay healthy and feel great!
Healthy eating also plays an important role in maintaining your body’s health and preventing diseases such as heart disease, diabetes and some cancers.1
They say “You are what you eat”—so what is good nutrition?
And how does choosing to eat healthy foods really make a difference to our lives?
WHY IS HEALTHY EATING IMPORTANT?
Eating a well balanced diet can:1
Recommended dietary guidelines2
What should I be eating?
The key to good eating is to enjoy a variety of nutritious foods from each of the five food groups and drink plenty of water.
For many, healthy eating does not come naturally.
It takes planning and preparation.
Use the information below to help solidify your healthy eating plans.
Vegetables, legumes and beans
Most of us know that vegetables, legumes, and beans are good for us, so why is it that 90% of us don’t eat enough vegetables?4
In 2009/10, Australian households spent an average of $237 a week on food and beverages.
Of this, about $63 was spent on food prepared outside the home (restaurants and takeaways), and $32 a week on alcoholic drinks.
Meat, fish and seafood collectively accounted for $30 a week on average.5
The foods we choose are influenced by many factors such as price, availability, culture, personal preferences, and health and nutrition concerns.
Vegetables are cost effective as they provide a high level of nutrients for generally very low kilojoules.
They provide an array of vitamins, minerals, dietary fibre and phytonutrients (nutrients naturally present in plants).4 Different vegetables, legumes, and beans contribute in different ways, making variety crucial to good health.6
Choosing different colours is one way to do this, so make sure your plate has at least three different coloured vegetables every day.
Eating a mixture of fresh salads and cooked vegetables is good for a healthy boost in vitamins and anti-oxidants.7
Cooked vegetables make certain nutrients easier for the body to absorb.
For example, beta-carotene and lycopene are better absorbed from cooked carrots and tomatoes than when raw.
In fact, adding some olive oil during cooking can further improve their biological availability; but remember to not heat the olive oil beyond its smoke point.1
Remember to maximise your nutrition from cooked vegetables by cooking them until just tender, don’t keep them warm for long periods of time and use minimal water.
Legumes (also known as pulses) are beans, peas and lentils, and can be found dried, canned, cooked or frozen.
Examples include soya beans, red kidney beans, chickpeas, red lentils, mung beans, peanuts or split peas.
There is consistent evidence from population health (epidemiological) studies that shows that eating legumes can play a role in reducing the risk of chronic disease, including cardiovascular disease, diabetes, and becoming overweight, as well as improving gut health.8
They are nutritional powerhouses filled with phytochemicals (class of natural mollecules with multiple health benefits) and dietary fibre.
Legumes are low in fat and contain a source of B vitamins, as well as a range of minerals including calcium, potassium, phosphorus and magnesium.
They are a source of energy giving carbohydrates, with a low glycemic index rating.
Legumes are also low in sodium and naturally gluten-free (great for those with coeliac disease or gluten intolerance).9,10
What is a Standard Serve?2,11
Choosing different colours is one way to do this, so make sure your plate has at least three different coloured vegetables every day.
Eating a mixture of fresh salads and cooked vegetables is good for a healthy boost in vitamins and anti-oxidants.12
Cooked vegetables make certain nutrients easier for the body to absorb.
For example, beta-carotene and lycopene are better absorbed from cooked carrots and tomatoes than when raw.
In fact, adding some olive oil during cooking can further improve their biological availability; but remember to not heat the olive oil beyond its smoke point.1
Remember to maximise your nutrition from cooked vegetables by cooking them until just tender, don’t keep them warm for long periods of time and use minimal water.
Legumes (also known as pulses) are beans, peas and lentils, and can be found dried, canned, cooked or frozen.
There is consistent evidence from population health (epidemiological) studies that shows that eating legumes can play a role in reducing the risk of chronic disease, including cardiovascular disease, diabetes and becoming overweight, as well as improving gut health.13
They are nutritional powerhouses filled with phytochemicals (class of natural mollecules with multiple health benefits) and dietary fibre.
Legumes are low in fat and contain a source of B vitamins, as well as a range of minerals including calcium, potassium, phosphorus and magnesium.
They are a source of energy giving carbohydrates, with a low glycemic index rating.
Legumes are also low in sodium and naturally gluten-free (great for those with coeliac disease or gluten intolerance).14,15
FRUIT
Most Australians eat only half the recommended quantity of fruit.5
However, many of us prefer to drink our fruit in the form of fruit juice.
This unfortunately comes with more sugar and less fibre.
It is a concentrated source of energy, so is not ideal for weight management.
It is much easier to drink a glass of orange juice (freshly squeezed) than it is to eat the four fresh oranges that went into making that juice!
Despite recent trends in fruit being labelled a baddie in terms of sugar content, it is a natural and nutritious food.
It contains little fat, and again is packed with vitamins, minerals, anti-oxidants and fibre.16
Dried fruit is also a healthy choice.
However, it is a concentrated source of energy (with water being removed in the drying process) and should be included in moderation.
FRUIT
There are a wide variety of grains available which are important for health. Grain foods include wheat, oats, rice, corn, barley, sorghum, rye, millet, amaranth, buckwheat and quinoa.17
Each of these grains provides a network of nutritional properties including high carbohydrate, low fat, a good source of protein and varying amounts of vitamins, minerals, fibre and glycemic load.
Grain-based foods make an important contribution to your nutrient intake.
There is more and more emerging evidence supporting not only the role of grains in a healthy diet, but particular links with grains (specifically wholegrains) and disease protection.18-23
Most Australians consume less than half the recommended quantity of wholegrain foods, but eat too much refined grain (cereal) foods. At least two-thirds of our choices should be wholegrain varieties.2
Lean meat, poultry, fish,eggs and/or plant based alternatives
Eating a variety of foods from this group provides many nutrients, including protein, iron, zinc and other minerals and vitamins (particularly those of the vitamin B group).
Vitamin B12 is found mainly in animal-based products.23
Lean red meat is high in iron and can be an important food, especially for some groups including women (particularly when pregnant)24 and athletes.
However, regular consumption of larger quantities of red meat may be associated with increased risk of colorectal (bowel) cancer.25
In fact, the World Cancer Research Fund states that “red or processed meats are convincing or probable causes of some cancers.”26
Fish is low in saturated fat and high in unsaturated fat and a rich source of iodine.27
Fish, particularly oily fish such as salmon and tuna, can be a valuable source of essential omega-3 fatty acids.
Consumption has been linked with reducing the risk of many chronic diseases and various disorders such as poor eyesight, inflammation, dementia, cardiovascular disease, depression and diabetes.28-30
Eggs provide a low cost source of protein and other nutrients, and are quick and easy to prepare.31
Alternatives to animal foods, including nuts, seeds, legumes, beans and tofu, can provide a valuable, affordable source of protein and other nutrients that are found in meat.
There is increasing evidence that consuming protein from plant rather than animal sources may in fact be one of the reasons why vegetarians generally have a lower risk of being overweight, obese or experiencing chronic disease.32
Including nuts as a regular component of your diet is recommended, and has been linked with regulating inflammatory processes,32 improved glycemic control,33 weight maintenance,32 and cholesterol lowering properties.34
Dairy and alternatives
Dairy foods such as milk, yoghurt and cheese are well known for their calcium content.
However, they also contain significant amounts of other essential nutrients such as vitamins A and B12, riboflavin, phosphorus, potassium, magnesium and zinc.35
Remember to choose reduced fat and/or reduced salt varieties where possible.36
Foods such as canned fish eaten with the bones (e.g. salmon), fortified soy milk, green leafy vegetables, nuts such as almonds, tofu, cereals and legumes can also be rich sources of calcium.
Sesame seeds and sesame paste (tahini) have also been shown to be rich sources of calcium, particularly in vegetarians.37
What about other or extra food?
Some foods such as lollies, crisps, biscuits, soft drinks, takeaway, chocolate etc., do not fit into the main food groups.
They are not essential to provide the nutrients your body needs and some contain excessive additional fat, salt and sugars.
These extra foods can add to the enjoyment of a healthy diet, but should only be chosen sometimes or in small amounts.
Healthy Eating
Eating a balanced and varied diet is vital for living well. Food provides our bodies with energy, protein, essential fats, vitamins and minerals, to live, grow and function properly. It’s important to choose the most nutritious foods possible to meet your needs. With more and more foods available in our food supply that tend to provide a large amount of energy for a small amount of nutrition, this is making it more difficult than ever. This is covered more in Booklet 2—Good Eating.
EXERCISE
More and more research is recognising incidental and planned activity, and decreased sedentary time as being important influences on our health.6 Western lifestyle has made inactivity a normal part of our lives. It is not uncommon for individuals to spend three or four hours a day commuting to work on top of eight or more hours sitting at a desk, as well as six to eight hours of sleep per day. This doesn’t leave much time for movement, let alone planned physical activity, and is related to chronic disease. This is covered more in Booklet 8—Moving Well.
FLUID FACTS
We all know water is essential to life. Without it we as humans cannot survive. This is obviously essential to achieving good health.7 The human body is made largely of water, and excluding the water we drink we also get some from foods and other drinks. Not all fluids are created equal however. Beverages with added sugar, alcohol and caffeine should be limited. Read more about this in Booklet 9—Less is More, and Booklet 10—Water & Sleep.
SLEEP
Sleep researchers are discovering the importance of sleep for learning and memory, and the impact that a lack of sleep has on our health, safety, and longevity. In general, our society is burning the candle at both ends. We need to rethink how we prioritise sleep, as it is one of the basic building blocks of good health.8-10 Find out more about why sleep matters in Booklet 10—Water & Sleep.
Healthy Eating
Eating a balanced and varied diet is vital for living well. Food provides our bodies with energy, protein, essential fats, vitamins and minerals, to live, grow and function properly. It’s important to choose the most nutritious foods possible to meet your needs. With more and more foods available in our food supply that tend to provide a large amount of energy for a small amount of nutrition, this is making it more difficult than ever. This is covered more in Booklet 2—Good Eating.
EXERCISE
More and more research is recognising incidental and planned activity, and decreased sedentary time as being important influences on our health.6 Western lifestyle has made inactivity a normal part of our lives. It is not uncommon for individuals to spend three or four hours a day commuting to work on top of eight or more hours sitting at a desk, as well as six to eight hours of sleep per day. This doesn’t leave much time for movement, let alone planned physical activity, and is related to chronic disease. This is covered more in Booklet 8—Moving Well.
FLUID FACTS
We all know water is essential to life. Without it we as humans cannot survive. This is obviously essential to achieving good health.7 The human body is made largely of water, and excluding the water we drink we also get some from foods and other drinks. Not all fluids are created equal however. Beverages with added sugar, alcohol and caffeine should be limited. Read more about this in Booklet 9—Less is More, and Booklet 10—Water & Sleep.
SLEEP
Sleep researchers are discovering the importance of sleep for learning and memory, and the impact that a lack of sleep has on our health, safety, and longevity. In general, our society is burning the candle at both ends. We need to rethink how we prioritise sleep, as it is one of the basic building blocks of good health.8-10 Find out more about why sleep matters in Booklet 10—Water & Sleep.
SUNSHINE
We are all familiar with the sun safe message regarding protection from harsh UV rays in our climate using sunscreen, protective clothing etc. In Australia and New Zealand we have an abundance of sunlight to enjoy. Sunlight is also linked with vitamin D which is important for healthy bones,11 as well as many other health benefits. You can read more about this in Booklet 11—Sunshine & Bugs.
HEALTHY MIND
Around 20% of adults are affected by some form of mental disorder every year.12 Good mental health is a vital part of overall health and wellbeing. It is just as important to maintain good mental health as it is to maintain good physical health. Emotions are deeply intertwined in all of our actions: what we eat, our exercise patterns, moods, relationships etc. These are all related to our emotional and mental wellbeing. Having a sense of purpose and belonging are important in order to enjoy life and feel good. Read more about this is Booklet 12—Feeling Good.
FRESH AIR
Fresh air contributes to good health and positive wellbeing. Inhaling fresh air nurtures almost every cell in our body. Unfortunately, those of us who live in the many cities of the world are exposed to pollution in the air that can damage our health if it becomes concentrated over time. This can be especially stressful for those who are susceptible, such as the young and elderly, as well as those who suffer with chronic pulmonary obstructive diseases (blocked arteries) such as emphysema and chronic bronchitis. Those who live in environments with poorer air quality should endeavour to escape to the great outdoors as often as possible.
MIND-BODY AWARENESS
The interaction between our mind and body is fascinating. It is important for good health that we are mindful of our choices and the daily habits that influence our health. Being more consciously aware, of our choices and actions can be difficult, as we often walk around on auto-pilot, but persistence and practice are key! When you become more consciously aware you apply intention and focus to your health, and will be much more present, engaged and aware of your health status as well as what you may need to address it. This is very powerful.
HEALTHY MIND
Around 20% of adults are affected by some form of mental disorder every year.12 Good mental health is a vital part of overall health and wellbeing. It is just as important to maintain good mental health as it is to maintain good physical health. Emotions are deeply intertwined in all of our actions: what we eat, our exercise patterns, moods, relationships etc. These are all related to our emotional and mental wellbeing. Having a sense of purpose and belonging are important in order to enjoy life and feel good. Read more about this is Booklet 12—Feeling Good.
FRESH AIR
Fresh air contributes to good health and positive wellbeing. Inhaling fresh air nurtures almost every cell in our body. Unfortunately, those of us who live in the many cities of the world are exposed to pollution in the air that can damage our health if it becomes concentrated over time. This can be especially stressful for those who are susceptible, such as the young and elderly, as well as those who suffer with chronic pulmonary obstructive diseases (blocked arteries) such as emphysema and chronic bronchitis. Those who live in environments with poorer air quality should endeavour to escape to the great outdoors as often as possible.
MIND-BODY AWARENESS
The interaction between our mind and body is fascinating. It is important for good health that we are mindful of our choices and the daily habits that influence our health. Being more consciously aware, of our choices and actions can be difficult, as we often walk around on auto-pilot, but persistence and practice are key! When you become more consciously aware you apply intention and focus to your health, and will be much more present, engaged and aware of your health status as well as what you may need to address it. This is very powerful.
SUNSHINE
We are all familiar with the sun safe message regarding protection from harsh UV rays in our climate using sunscreen, protective clothing etc. In Australia and New Zealand we have an abundance of sunlight to enjoy. Sunlight is also linked with vitamin D which is important for healthy bones,11 as well as many other health benefits. You can read more about this in Booklet 11—Sunshine & Bugs.
REFERENCES
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3.The Association of Women’s Health, Obstetric and Neonatal Nurses. (2015). Breastfeeding. Journal of Obstetric, Gynecologic, & Neonatal Nursing, 44(1), 145–150. https://doi.org/10.1111/1552-6909.12530
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21. Balci YI, Ergin A, Karabulut A, Polat A, Dogan M, Kucuktasci K. Serum Vitamin B12 and Folate Concentrations and the Effect of the Mediterranean Diet on Vulnerable Populations. Pediatr Hematol Oncol. Oct 2 2013.
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23. Kim E, Coelho D, Blachier F. Review of the association between meat consumption and risk of colorectal cancer. Nutr Res. Dec 2013;33(12):983-994.
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25. Food Standards Australia New Zealand Consumer Information: Mercury in Fish 2011; http://www.foodstandards.gov.au/consumerinformation/mercuryinfish.cfm. Accessed March, 2013.
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28. Kris-Etherton PM, Harris WS, Appel LJ. Omega-3 fatty acids and cardiovascular disease: new recommendations from the American Heart Association. Arterioscler Thromb Vasc Biol. Feb 1 2003;23(2):151-152.
29. Applegate E. Introduction: nutritional and functional roles of eggs in the diet. J Am Coll Nutr. Oct 2000;19(5 Suppl):495S-498S.
30. Marsh KA, Munn EA, Baines SK. Protein and Vegetarian Diets. Medical Journal of Australia Open. 2012;1(2):7-10.
31. Gopinath B, Buyken AE, Flood VM, Empson M, Rochtchina E, Mitchell P. Consumption of polyunsaturated fatty acids, fish, and nuts and risk of inflammatory disease mortality. Am J Clin Nutr. May 2011;93(5):1073-1079.
32. Li SC, Liu YH, Liu JF, Chang WH, Chen CM, Chen CY. Almond consumption improved glycemic control and lipid profiles in patients with type 2 diabetes mellitus. Metabolism. Apr 2011;60(4):474-479.
33. Martinez-Gonzalez MA, Bes-Rastrollo M. Nut consumption, weight gain and obesity: Epidemiological evidence. Nutr Metab Cardiovasc Dis. Jun 2011;21 Suppl 1:S40-45.
34. Damasceno NR, Perez-Heras A, Serra M, et al. Crossover study of diets enriched with virgin olive oil, walnuts or almonds. Effects on lipids and other cardiovascular risk markers. Nutr Metab Cardiovasc Dis. Jun 2011;21 Suppl 1:S14-20.
35. Parker CE, Vivian WJ, Oddy WH, Beilin LJ, Mori TA, O’Sullivan TA. Changes in dairy food and nutrient intakes in Australian adolescents. Nutrients. Dec 2012;4(12):1794-1811.
36. Kai SH, Bongard V, Simon C, et al. Low-fat and high-fat dairy products are differently related to blood lipids and cardiovascular risk score. Eur J Prev
Cardiol. Sep 3 2013.
37. Reid MA, Marsh KA, Zeuschner CL, Saunders AV, Baines SK. Meeting the nutrient reference values on a vegetarian diet. Medical Journal of Australia Open. 2012;1(2):33-40.