Our top 5 foods from the 5 food groups
nib dietitians' top 5 choices from the Australian Guide to Healthy Eating food groups.
If the change of season has got you chasing a new Summer-ready exercise regime, it might be time to consider your food intake as well. The key to achieving and maintaining a healthy body weight is balancing your food intake with your exercise - it's certainly not all about starvation! If you're exercising regularly, you'll need to make sure your body is adequately fuelled with a balanced diet.
Getting the balance right can be a little tricky so nib's dietitians have got some tips to start you off on the right foot.
Start your day with a high fibre breakfast such as 2 Weetbix with reduced fat milk and some fresh fruit. Be aware of your portion size when having cereal (aim for around three-quarters of a cup or 45g) and stick to half a cup for rolled oats or muesli. Get more tips on getting into the breakfast habit.
To build the best meals for lunch and dinner, include some lean protein, carbohydrates and vegetables. A palm sized serve of meat, half a cup of potato, rice or pasta and then fill up on lots of different coloured vegetables.
A post-workout meal isn't just for athletes - if you want to build lean muscle, it's important to eat within one hour of exercising. Unless you're working out before you'd normally have a main meal anyway, pick a simple snack that provides some carbohydrate and protein. Try something like an egg on a slice of multigrain bread, 250 ml of reduced fat milk blended with some fresh fruit or even a small tub of reduced fat yoghurt.
Drink plenty of water throughout the day and, if you're exercising for more than 30 minutes, ensure that you have some water available to sip on during your workout.
The COACH Program® is a confidential free health coaching service delivered over the phone by nib’s Accredited Practicing Dietitians to help those at risk of, or with, Coronary Heart Disease. Based on a self-management model, it’s all about helping you to take better care of yourself. Please phone 1800 339 219 or email [email protected] for more information.