Healthy eating habits/Healthy Eating for Busy Adults

thumb|Busy People Breakfast and Healthy Eating On average, nearly 1 in 5 Australian adults skip breakfast at least 3 days per week.Australian Bureau of Statistics. (1995). National Nutrition Survey Selected Highlights Australia. Retrieved from http://www.ausstats.abs.gov.au/ausstats/free.nsf/0/236465EA4E9B3D2BCA25722500049629/$File/48020_1995.pdf.. Breakfast is one of the most important meals of the day as it helps refuel your body for the day ahead. Dietitians Association of Australia. (2013). Breakfast. Retrieved from http://daa.asn.au/for-the-public/smart-eating-for-you/nutrition-a-z/breakfast/ When you eat a healthy breakfast, you're more likely to: Eat more vitamins and minerals. Dietitians Association of Australia. (2013). Breakfast. Retrieved from http://daa.asn.au/for-the-public/smart-eating-for-you/nutrition-a-z/breakfast/ Eat less fat and Cholesterol:, which may reduce your risk of heart disease. Dietitians Association of Australia. (2013). Breakfast. Retrieved from http://daa.asn.au/for-the-public/smart-eating-for-you/nutrition-a-z/breakfast/ Have better concentration and productivity throughout the morning. Dietitians Association of Australia. (2013). Breakfast. Retrieved from http://daa.asn.au/for-the-public/smart-eating-for-you/nutrition-a-z/breakfast/ Control your weight. Dietitians Association of Australia. (2013). Breakfast. Retrieved from http://daa.asn.au/for-the-public/smart-eating-for-you/nutrition-a-z/breakfast/ thumb|Spoonful of cereal Simple tips to make sure you include breakfast Prepare meals the night before. Heart Foundation. (n.d). Breakfast. Retrieved from http://www.heartfoundation.org.au/SiteCollectionDocuments/Healthy-breakfast-tips.pdf Prepare a breakfast to eat on the go or grab something quick such as fruit or cheese and crackers. Heart Foundation. (n.d). Breakfast. Retrieved from http://www.heartfoundation.org.au/SiteCollectionDocuments/Healthy-breakfast-tips.pdf Keep breakfast ingredients at work so you can eat when you arrive at work. Heart Foundation. (n.d). Breakfast. Retrieved from http://www.heartfoundation.org.au/SiteCollectionDocuments/Healthy-breakfast-tips.pdf Set your alarm 10 minutes earlier. Heart Foundation. (n.d). Breakfast. Retrieved from http://www.heartfoundation.org.au/SiteCollectionDocuments/Healthy-breakfast-tips.pdf Eating healthy when you are short on time Cook in bulk on the weekend and keep meals in the freezer to use for during the week. Nutrition Australia. (2012). Healthy Lunch Ideas for Busy Adults. Retrieved from http://www.nutritionaustralia.org/national/resource/healthy-lunch-ideas-busy-adults Grab fruit when on the go. Nutrition Australia. (2012). Healthy Lunch Ideas for Busy Adults. Retrieved from http://www.nutritionaustralia.org/national/resource/healthy-lunch-ideas-busy-adults Use a microwave, it’s easier and faster to microwave foods than cook them in the oven or on the stove. Nutrition Australia. (2012). Healthy Lunch Ideas for Busy Adults. Retrieved from http://www.nutritionaustralia.org/national/resource/healthy-lunch-ideas-busy-adults Use small, thin pieces of food as it cooks quicker. Nutrition Australia. (2012). Healthy Lunch Ideas for Busy Adults. Retrieved from http://www.nutritionaustralia.org/national/resource/healthy-lunch-ideas-busy-adults Don’t throw out leftovers, keep them for a quick meal the next day. Nutrition Australia. (2012). Healthy Lunch Ideas for Busy Adults. Retrieved from http://www.nutritionaustralia.org/national/resource/healthy-lunch-ideas-busy-adults Prepare lunches the night before to avoid preparing in the morning. Nutrition Australia. (2012). Healthy Lunch Ideas for Busy Adults. Retrieved from http://www.nutritionaustralia.org/national/resource/healthy-lunch-ideas-busy-adults thumb|Vegetables Why are vegetables important to include in the diet? Many Australians only eat about half the recommended quantity of vegetables per day. National Health and Medical Research Council. (2013). Australian Dietary Guidelines: Summary. Retrieved from http://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n55a_australian_dietary_guidelines_summary_book_0.pdf Vegetables provide vitamins, minerals, dietary fibre and many other nutrients naturally present in plants. National Health and Medical Research Council. (2013). Australian Dietary Guidelines: Summary. Retrieved from http://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n55a_australian_dietary_guidelines_summary_book_0.pdf Most vegetables are low in energy compared to many other foods, and may help ‘fill us up’ to avoid excessive weight gain too. National Health and Medical Research Council. (2013). Australian Dietary Guidelines: Summary. Retrieved from http://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n55a_australian_dietary_guidelines_summary_book_0.pdf Diets high in vegetables may help protect you from chronic diseases including heart disease, stroke and some cancers. National Health and Medical Research Council. (2013). Australian Dietary Guidelines: Summary. Retrieved from http://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n55a_australian_dietary_guidelines_summary_book_0.pdf What is a serve of vegetables? National Health and Medical Research Council. (2013). Australian Dietary Guidelines: Summary. Retrieved from http://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n55a_australian_dietary_guidelines_summary_book_0.pdf ½ cup of cooked green or orange vegetables ½ medium potato or other starchy vegetables 1 cup of green leafy vegetables or salad ½ cup cooked dried or canned beans, peas or lentils How many serves of vegetables should I be eating a day? National Health and Medical Research Council. (2013). Australian Dietary Guidelines: Summary. Retrieved from http://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n55a_australian_dietary_guidelines_summary_book_0.pdf 19-50 Years 51-70 Years 70+ Years Men 6 5.5 5 Women 5 5 5 Making Fast Food Healthy Takeaway can be a regular habit for busy people, so If you happen to be too busy to prepare meals and go for takeaway try and choose healthier choices. Nutrition Australia. (2012). Eating Out. Retrieved from http://www.nutritionaustralia.org/national/resource/eating-out Most restaurants and cafes now serve lower fat, healthier options, however a lot of take-away foods often contain hidden fats. Nutrition Australia. (2012). Eating Out. Retrieved from http://www.nutritionaustralia.org/national/resource/eating-out Tips for choosing healthier takeaway foods Try to avoid anything that is fried or battered Avoid foods cooked in cream or butter such as butter chicken. Nutrition Australia. (2012). Eating Out. Retrieved from http://www.nutritionaustralia.org/national/resource/eating-out Avoid high fat meats such as processed meats and sausages and choose leaner meats like turkey, ham, chicken and roast beef. Nutrition Australia. (2012). Eating Out. Retrieved from http://www.nutritionaustralia.org/national/resource/eating-out Try to avoid meal combos which include fries and soft drinks and just get the burger Share an entrée with a friend Order from the child's menu Order the lunch or appetizer version of your meal Choose burgers with salad rather than ‘the lot’, and ask for no mayonnaise or margarine on the bun. Nutrition Australia. (2012). Eating Out. Retrieved from http://www.nutritionaustralia.org/national/resource/eating-out Order souvlaki or kebabs with extra salad rather than lots of meat. Nutrition Australia. (2012). Eating Out. Retrieved from http://www.nutritionaustralia.org/national/resource/eating-out Try thin crust pizza with lean meat or lean chicken with plenty of vegetarian toppings. Nutrition Australia. (2012). Eating Out. Retrieved from http://www.nutritionaustralia.org/national/resource/eating-out Choose pasta with tomato-based sauces instead of cream based. Nutrition Australia. (2012). Eating Out. Retrieved from http://www.nutritionaustralia.org/national/resource/eating-out Choose steamed rice over fried rice. Nutrition Australia. (2012). Eating Out. Retrieved from http://www.nutritionaustralia.org/national/resource/eating-out Eat plenty of vegetables with stir-fry dishes. Nutrition Australia. (2012). Eating Out. Retrieved from http://www.nutritionaustralia.org/national/resource/eating-out Drink low-fat smoothies, milkshakes and coffee or tea. Nutrition Australia. (2012). Eating Out. Retrieved from http://www.nutritionaustralia.org/national/resource/eating-out Try to avoid ordering dessert, or try low-fat frozen yoghurt, ice creams or fruit. Nutrition Australia. (2012). Eating Out. Retrieved from http://www.nutritionaustralia.org/national/resource/eating-out Put left overs into a doggie bag instead of trying to finish the meal Try to avoid or limit dressings, sauces and gravies Ask salad instead of chips Choose lower fat dressings and sauces Choose low-fat muffins instead of regular muffins, danishes or croissants Ask for your bread without butter Key Points Try to eat breakfast every day There are many ways you can include breakfast in your diet Cooking healthy meals can be made quicker Vegetables are important in the diet, try and meet your recommended serves per day Choose healthier choices when eating take away Further Reading http://daa.asn.au/for-the-public/smart-eating-for-you/nutrition-a-z/breakfast/ http://www.eatforhealth.gov.au/ http://www.health.qld.gov.au/nutrition/resources/wtmgt_takeaway.pdf http://www.nutritionaustralia.org/national/resource/healthy-lunch-ideas-busy-adults References