In 2018, everyone with an internet connection can access information nearly instantaneously. As soon as you think of a question, you can type it into Google and find a multitude of information relating to that particular topic. Which is great, don’t get me wrong, but it also makes it really hard to navigate all of the different perspectives and opinions especially when it comes to healthy eating. From #IF to #HCLF* it can difficult to even comprehend what the basics of a healthy diet includes. Here, I will outline the basics of healthy eating, how to create a balanced meal and what foods to include in your diet.
(*IF= ‘intermittent fasting’ and HCLF= ‘high carb, low fat’ for those of you who are wondering)!
I belive that a lot of the popular diets of 2018 actually have merit to them. For instance, ‘Intermittent Fasting’ is based off the traditional approach to fasting overnight and then breaking the fast with ‘break- fast’, except IF manipulates the time period that you eat within, termed a ‘feeding window’. ‘Fully Raw’ diets and others similar, such as ‘Raw Till 4’, promote eating an abundance of fresh fruits and vegetables which everyone can benefit from including more in their daily eating habits.
Where these diets fail however, is in their sustainability and with setting up restrictions on what you can and can’t eat. Too often, diet’s set up rules and restrictions that leave you feeling ashamed and angry when you inevitably can’t adhere to them.
I believe that the best diet is the one that you can maintain throughout your lifespan, doesn’t restrict a certain food groups and provides guidelines for optimal health (whilst still recognising the importance of social/ indulgent foods).
Eating should be simple so here are the basic 5 food groups to include every day in your diet, as recommended in the ‘Australian Dietary Guidelines (2013):
- Vegetables (5-6 serves per day):
Everyone knows that vegetables are good for you and that you probably should be eating more of them on a daily basis.Not only do vegetables provide you with valuable minerals and vitamins which are essential for proper physical and cognitive functioning, vegetables are a good source of fiber. Fiber aids in digestion and keeps you feeling fuller for longer. If you aren’t a fan of vegetables, get creative in the way you cook them! Try them in sautéed in herbs and spices such as garlic and smoked paprika, or use them as a base for an entire meal such as my Zucchini Vegetable Curry (Healthy and Vegan).
- Fruit (2 serves per day):
Fruit is natures candy and will nourish you from the inside out. Many fruits, such as bananas are pre- packaged for you and are great snacks for when you are on the go. However, if you have some more time on your hands you can create delicious Healthy Fruit Icypoles or Apple Crumble. Fruits come in a variety of shapes, textures and flavours and just like vegetables, are abundant with vitamins and minerals. Try and eat a rainbow of fruits and vegetables to ensure you are getting a variety of nutrients.
- Grains (6 serves per day):
Grains should make up a predominant amount of your daily diet and include wholeweat, wholemeal and multigrain varieties. Examples include wheat, oats, barley, cous cous, quinoa, pasta, noodles, , rice and polenta. Not only are they delicious when prepared correctly, but they also provide us with energy predominately in the form of carbohydrates. Carbohydrates are the prefered energy source for the brain and allow us to think clearly and have enough energy to go about our daily activities of living.
- Lean Meats or alternatives (2.5-3 serves per day):
This category is primarily concerned with the consumption of protein, which helps us to build, repair and maintain cells. Although meat, poultry and seafood products such as lamb, chicken and fish are recommended within the guidelines, they also recognise the importance of plant proteins such as beans, legumes, nuts and seeds. In general, it is reccomended that we eat 0.8grams of protein per kilogram of bodyweight to meet our daily protein needs.
- Dairy or alternatives (2.5 serves per day):
Dairy products such as traditional milk, yogurt and cheese provide the body with a natural source of calcium which is vital to building strong and healthy bones. Alternative varieties such as almond or rice milk and soy based cheeses are often fortified with calcium and are usually lower in saturated fats and kJ’s, if you stick to a ‘plant- based diet’.
For a visual representation of what you should eat in a day, ‘The Australian Guide to Healthy Eating’ is a good reference point. It displays what percentages each food group should contribute to your daily eating habits as well as examples of different foods within each group. I would suggest printing it out and hanging it up on your pantry door!
The guidelines also suggest:
- Eating in accordance with your energy requirements.
- Reducing the amount of saturated fats, added salts, added sugars and alcohol in your diet.
- Drinking plenty of water.
I hope this clears things up a little a bit and makes it easier to decipher the basics of healthy eating and how to start building a diet that works for you!
For more information, you can read about the ‘Australian Dietary Guidelines (2013’ and ‘The Healthy Eating Plate’ here:
https://www.eatforhealth.gov.au/guidelines/australian-dietary-guidelines-1-5
https://www.eatforhealth.gov.au/food-essentials/five-food-groups
This post is actually the first in a series of posts, called ‘Back to Basics’, that will simplify healthy eating. Over the next few weeks we will answer questions relating to macros, metabolism, the energy balance and crash diets. The other posts in the series are:
Feel free to leave me any comments or questions for the upcoming posts.
Have a great day,
Jess
NOURISHED NATURALLY 