Nambour Aquatic Centre

Tips for eating healthy & achieving your goals

17 Jun 2020
Health & Fitness Health & Fitness, Health & Wellness, Nutrition

Eating for weight loss or maintenance 

Healthy bodies come in many shapes and sizes! This fact sheet will help you get off to the right start to lose excess weight or reach your fitness goal. Well balanced eating is the most important thing you can do to help maintain your ideal weight. 

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1. Aim For a Gradual Weight Loss 

Eating healthy combined with energy deficit and regular physical activity will help achieve healthy progressive weight loss, which is sustainable. To be successful, weight loss takes time. Depending on your weight loss goal, will determine your level of energy defect.  

Tips and tricks: 

  • Set realistic goals e.g 0.5-1.0kg wt loss per week 

  • Avoid rigid, overly restrictive, or gimmicky plans 

  • Follow a balanced diet for weight loss that fits with your active lifestyle. 
 

2. Watch Your Portion Sizes 

Eating a large meal does not mean that you will eat less later. Try smaller portions and include snacks. This can help you control the amount that you eat and prevent you from getting too hungry.  

Tips and tricks: 

  • Eat whole vegetables at each meal. Vegetables and fruits are low in calories, have fibre and can help you to feel full.  

  • Eat fruit rather than drink juice. Juice does not contain fibre, and even unsweetened juices are high in sugar and calories.  

  • Fill 1/2 your plate with vegetables, 1/4 with meat or meat alternatives, and <1/4 with starchy foods such as a brown rice, quinoa or small baked potato.  

3. Choose Higher Fibre Foods to Help You Feel Full 

Higher fibre foods help with appetite and weight control. They are digested more slowly making you feel full for a longer time. Higher fibre foods also include whole grain products like rolled oats, barley, brown rice, quinoa, whole grain breads, higher fibre breakfast cereals, legumes, vegetables and fruit. 

Tips and tricks:  

  • Look for products with at least 4g of fibre per serving.  

  • Increase fibre slowly, and increase fluids at the same time (to help avoid gut upset).  

4. Include Protein Foods at Meals and Snacks 

Protein also helps to keep you feeling full longer. It’s important for building and maintaining muscle, as well as helping you recover from exercise. Choose lean cuts of meat, skinless poultry, fish, dried beans, lentils or tofu. Limit fatty cuts of meat, including ribs and processed meats such as bacon, salami, sausages, and hot dogs, as well as fried and deep-fried foods that are high in fat and calories. 

Tips and tricks:  

  • Choose lean meat, poultry without the skin, and fish.  

  • Use lower fat cooking methods like grilling, stir-frying or broiling more often. 

5. Limit alcohol and snack foods like baked goods, cookies, candy, chocolate, potato chips, juice, and ice cream.  

These foods are high in calories and low in nutrients. If you are hungry between meals, try having a small healthy snack instead.  

Tips and tricks:  

  • Choose water instead of flavoured drinks- Aim for 2.2-3 L (9-12 cups) each day. 

  • Keep nutritious snacks, such as vegetables, fruit, nuts, low-fat yogurt, low fat cheese, canned tuna, boiled eggs, and whole grain crackers on hand if you get hungry between meals. 

*For individualised advice, please seek guidance from an Accredited Practising Dietitian. 

Source: 

Nutrition Fact Sheet was written by Ele Stojanoska  - BHSc (Nut), MDiet (APD)  - Ele is a Clinical Dietitian, Accredited Practicing Dietitian (APD) and a member of the Dietitians Association of Australia (DAA).  

 

 

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