Your Spring Diet Guide
The Big 5
Ensuring you consume a range of foods from the 5 food groups is the first step to a healthy diet.
- Vegetables & Legumes/Beans
- Grains (cereal, wholegrain)
- Proteins (lean meats, poultry and fish)
- Dairy (milk, yoghurt & cheeses)
*Image credit: johnikerd.com
Variety is the Key
People who eat a wide variety of food are generally healthier and have a lesser chance of developing lifestyle illnesses such as, type 2 diabetes and hypertension. You can check your own food variety score by following the link to the Nutrition Australia Nutrition Fact Sheet here.
The goal is to try to incorporate 30 different foods into a day or on a regular basis. Below is an example of how easy it can be to double your variety throughout each meal of the day.
*Snacks & Drinks can also count towards your total foods (e.g handful of nuts, tea or coffee).
Generally, people think they need to up their intake of protein when wanting to build or retain muscle mass. However, the human body only requires 0.75-1.0g/kg/day to preserve muscle. It is not really necessary to overload or increase your protein intake if you are already meeting the body’s demands within your current diet.
Firstly, body weight is genetically determined. Therefore, the body will seek its natural weight in response to physical cues of hunger and fullness. Majority of the time, once an individual stops a diet they will return to their pre-dieting weight, this is due to deprivation of certain foods and the likelihood of binge or overeating after the diet is over. Focus on variety and most importantly listen to your body and be mindful about what you eat.