The document discusses healthy eating and nutrition. It covers topics like the glycemic index (GI) and benefits of low GI foods, examples of low and high GI foods, reading food labels, controlling eating behaviors, shopping for healthy foods, eating out, and managing kilojoules. The overall message is that making smart choices about what and how you eat can help you maintain good nutrition and health.

1. Good Nutrition Duncan Marchant – Coffs Coast Health Club

2. The Dieting Cycle

4. They control your appetite

5. They regulate your insulin levels

6. They are generally lower in kilojoules

7. They provide a better mix of micro and macro nutrients required for a healthy life

9. Natural Drinks Drinking is an important part of the diet, however, it is important to keep in mind that many drinks contain extra kilojoules. Tips for drinks Make water your drink of choice Drink more water during hot weather and when exercising Whole fruit is a better choice than juice as it is higher in fibre and more filling. It takes six oranges to make just one glass of juice. Remember, all alcoholic drinks add kilojoules to the diet. Try low or reduced alcohol drinks for a healthier choice Drink alcohol in moderation, if at all. Drink water between alcoholic drinks to prevent dehydration Healthier options include still water, sparkling water, low fat milk, tea, coffee, mineral water, soda water and freshly squeezed fruit juice Mix ¾ mineral water and ¼ juice for an alternative to soft drink

10. Reading Food Labels You will notice that food labels will have a nutrition information panel and an ingredients list. Follow these easy steps to understand your food labels: Serving size. Indicates the standard size for one size. Per serving. Be careful when using the per serving column as sometimes it may include more than one serve Per 100g (100ml). Use the per 100g (per 100ml) column to compare similar food as this column is consistently on all packaging. Fat, total. Look closely at the saturated and trans fats subsections and choose the item with the lowest of these two types of fats. Low cholesterol. Low cholesterol doesn’t always mean low saturated or trans fats, so check both rows. Carbohydrate. When choosing carbohydrate it is best to concentrate on the sugars and aim for less than 10g per 100g. Dietary Fibre. Always try to increase your fibre intake. Look for products with over 3g per 100g and choose the item with the highest fibre content. Sodium. Sodium is another word for salt and you should try to reduce the amount of salt you consume. Aim for less than 400mg per 100g; if possible, try to go for products lower than 120mg per 100g.

11. Ingredient Lists Ingredients are listed in decreasing order by weight. In other words, the first ingredient is the major ingredient and the last ingredient would be much smaller. So if sugars, salt or fat are one of the first three ingredients on the list, the product may not be a healthy choice. But be careful because there are some different names for sugar, salt and fat that you need to look out for Sugar can also be known as: sucrose, fructose, dextrose, maltose, glucose, lactose, molasses, syrup, malt extract, raw sugar, brown sugar and modified carbohydrate. Salt can also be known as: sodium, rock salt, onion salt, celery salt, garlic salt, vegetable salt, MSG, yeast extracts, booster, stock, baking soda or sodium bicarbonate. Fat can also be known as: oil, shortening, tallow, lard, dripping, cream, copha, milk solids, monoglycerides, diglycerides, butter and margarine.

12. Control Your Behaviours Eating is a behaviour that is largely controlled by the people with whom we live, work or socialise, places in which we carry out our daily lives and how we deal with emotions. Being aware of this and making changes to positively affect these behaviours is vitally important in the quest to lose weight. Eating quickly, taking large mouthfuls, eating when stressed, eating when bored, eating while watching TV or on the computer and serving food in large bowls or on large plates are all bad habits that will make it difficult to lose weight Don’t eat while engaged in other activities. E.g. watching TV, reading, using the computer. Eat only at a table and not at the fridge or while standing Don’t eat quickly. Chewing slowly allows time to register your feeling of fullness. Don’t use fingers, only use utensils. Cut food into smaller pieces. Don’t load your fork until the previous mouthful is finished. Talk when eating. Food is not just a fuel source; it is also part our social lives. Catching up with your family at dinner time or your colleagues at lunchtime will also slow down any urge to eat too much, too fast.

13. Behaviours cont… Don’t purchase high fat, high GI, high kilojoule & sugary foods. If the food isn’t in your house, you won’t eat it. Set a shopping list each week, avoid impulse buying, don’t shop with your children and plan your meals in advance Don’t binge eat. Everything in moderation is the key to long term weight loss. Don’t view a dinner party as a chance to pig out. Drink plenty of water and even consume a healthy snack before you leave home to help fill you up. Resist the urge to snack on unhealthy options. Leave the vending machine alone and prepack proven snack bars or meal replacement shakes that help you feel fuller for longer Plan your daily eating. Consume a nutritious breakfast. Pack a lunchbox full of low GI, protein rich foods. Take a drink bottle full of water Once you have served your meal, put the remaining food away to minimiseovereating

14. Doing The Shopping

15. Eating Away From Home The reality of our busy lives these days is that at some point in time, you will be eating out. This may be due to work requirements, special events or simply picking up some take away on the way home to avoid cooking. Eating out can test your resolve as far as healthy eating goes. If you only eat out once a month it’s not so much of an issue but if you eat out regularly, good choices are critical. Here are some survival tips: Don’t do it when you’re ravenously hungry – If you know you’re eating out, consume a small, healthy, low kilojoule, protein rich snack before you leave. Then go easy when you’re out. Do some extra exercise – Preferably beforehand and if possible, walk to dinner. If not, park away from the front door and walk. Drink water – Before you leave home and even before you order, drink some water to help fill your stomach. It also contains no kilojoules as opposed to alcohol. Bypass the bread – Unless it’s extraordinary or low GI

16. Eating Out cont… Order like you cook at home – Select the meal with low GI crabs, plenty of vegetables or salad and adequate protein. Alternatively, select the ingredients listed in other dishes and ask them to create the meal for you Halve the size – Order an entrée for your main or specify just an entrée size of your selected main Hold the fries – Replace the chips with salad or vegies. Alternatively just ask for no fries. This simple request may help you save over 1000kJ Pace yourself – Order one course at a time. This will give you time to decide whether you really need to have the next one Sauce on the side – Ask for sauces separately. Normally high in kilojoules and fat, this allows you to add it as required Take your time – Relax, eat slowly and enjoy the fact that you don’t have to do the cooking or cleaning up

17. The Importance Of Kilojoules

18. More Kilojoules

19. Even More Kilojoules

20. Everyday Eating

21. Summary

22.  Think About This  “You get what you focus on. Be positive!” “Your decisions shape your destiny!” “Excellence is about consistent correction, not perfection!”

23. Shameful Plug!