Step. 2 ‘EAT’ Say no to ‘diets’ and ‘detox’

To the person that created diets and detox shame on you. Misleading people to believe in them is so wrong it so many ways. I cringe every-time someone says ‘I’m on a diet’ ‘I’m doing a detox’ It is really bad for you to do any diets or detox programs. A lot of diets make you cut out essential nutrients and other necessary foods. People are uneducated and mislead by society and believe they are doing the right thing. I strongly disagree with diets and they never been on one and not planning to do so. We are so blessed that we live in a country with Guidelines to Healthy Eating. Below is everything you need to know about a healthy and balanced diet! http://www.eatforhealth.gov.au

An image of the Australian Guide to Healthy Eating food plate poster

There are five principal recommendations featured in the Australian Dietary Guidelines. Each Guideline is considered to be equally important in terms of public health outcomes.

Guideline 1

To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious food and drinks to meet your energy needs

  • Children and adolescents should eat sufficient nutritious foods to grow and develop normally. They should be physically active every day and their growth should be checked regularly.
  • Older people should eat nutritious foods and keep physically active to help maintain muscle strength and a healthy weight.

Guideline 2

Enjoy a wide variety of nutritious foods from these five groups every day:

  • Plenty of vegetables, including different types and colours, and legumes/beans
  • Fruit
  • Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties, such as breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley
  • Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans
  • Milk, yoghurt, cheese and/or their alternatives, mostly reduced fat (reduced fat milks are not suitable for children under the age of 2 years)

And drink plenty of water.

Guideline 3

Limit intake of foods containing saturated fat, added salt, added sugars and alcohol

a. Limit intake of foods high in saturated fat such as many biscuits, cakes, pastries,
pies, processed meats, commercial burgers, pizza, fried foods, potato chips,
crisps and other savoury snacks.

  • Replace high fat foods which contain predominantly saturated fats such as butter, cream, cooking margarine, coconut and palm oil with foods which contain predominantly polyunsaturated and monounsaturated fats such as oils, spreads, nut butters/pastes and avocado.
  • Low fat diets are not suitable for children under the age of 2 years.

b. Limit intake of foods and drinks containing added salt.

  • Read labels to choose lower sodium options among similar foods.
  • Do not add salt to foods in cooking or at the table.

c. Limit intake of foods and drinks containing added sugars such as confectionary, sugar-sweetened soft drinks and cordials, fruit drinks, vitamin waters, energy and
sports drinks.

d. If you choose to drink alcohol, limit intake. For women who are pregnant, planning a pregnancy or breastfeeding, not drinking alcohol is the safest option.

Guideline 4

Encourage, support and promote breastfeeding

Guideline 5

Care for your food; prepare and store it safely

 

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