There is more debate than ever before on what to eat or not
to eat for best health. Experts have updated guidelines reasonably regularly
over the last 30 years as new evidence about certain foods and health comes to
light. Celebrities advertise their competing ways of eating and commentary in
the media shines the light on food myths.
With all these ongoing changes many people are confused
about what the messages around healthy eating are. And many things have been
updated over time and fads come and go.
In this whirlwind of information and confusion it’s
important to pause and take a look at what remains the same – the constant best
dietary advice. Here are some things that haven’t changed.
Vegetables are
wonderful
Everything about vegetables is great. They bulk out meals,
can be eaten cooked or raw, are incredibly diverse and attractive and help
prevent many diseases. The range of colours of vegetables indicates the range of
nutrients in them. Purples and reds give different nutrients to green
veggies. Vegetables are also high in fibre and low in energy so they fill us up
without weight gain risk. Vegetables can be included at every opportunity
and in as many ways as you can think of.
Grainy foods are your
friends
Carbs get a bad wrap sometimes and we may have thrown the
baby out with the bath water here. While advice on carbs has changed and are
advised to cut back on refined carbohydrates we can all continue to enjoy the
grainy versions. Have a grain bread sandwich or a slice of toast with your eggs
and know you are getting a range of essential fats from the seeds as well as
fibre and vitamins from the wheat. Brown rice, the more newly discovered quinoa
and barley all add texture at dinner time, give us the energy we need and are
packed with nutrition.
Avoid Processed meat
Processed meats like salami, bacon and ham are high in salt
and often high in nitrates too. They are also associated with increasing risk
of bowel cancer and may contribute to risk of heart disease. There are plenty
alternatives to processed meats that are much better for you so it’s worth
getting familiar with them. Other sandwich fillers include sliced chicken or
canned tomato. Breakfast can include beans, avocado or fish instead while a
piece of cheese is a much better snack than processed meat.
Cut the junk
There’s not a lot to say about this one. We all know that
junk food can cause weight gain and other food related conditions. Cut down
portions of sweets and fatty snack foods or meals and have them less often.
You don’t need sugary
drinks
Cut back. Cut them out if you can.
Olive oil is a good
choice
For all the controversy about fats and oils olive oil comes
out a good choice time and time again. Great as a dressing or in cooking. There
is lots of evidence from around the world that olive oil is a good option for heart
health.
Have fruit every day
Australians do pretty well on fruit consumption. It’s
perhaps not surprising as we have a bountiful supply that tastes great all year
round. As with vegetables choose a variety for greatest benefit. 2 medium pieces
per day is the recommendation. And fruit is best with skin left on and eaten
whole (not juiced). If you’re not eating enough fruit consider it for a snack,
for dessert or with breakfast.
