When that becomes a breeze, move on to heavier items or join a gym. Eat one extra fruit or vegetable a day. Fruits and vegetables are inexpensive, taste good, and are good for everything from your brain to your bowels. Make breakfast count. Start the day with some fruit and a serving of whole grains, like oatmeal, bran flakes, or whole-wheat toast.
Stop drinking your calories.
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Cutting out just one sugar-sweetened soda or calorie-laden latte can easily save you or more calories a day. Over a year, that can translate into a pound weight loss. Have a handful of nuts. Walnuts, almonds, peanuts, and other nuts are good for your heart. Try grabbing some instead of chips or cookies when you need a snack, adding them to salads for a healthful and tasty crunch, or using them in place of meat in pasta and other dishes.
Sample the fruits of the sea. Eat fish or other types of seafood instead of red meat once a week.
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It's good for the heart, the brain, and the waistline. Breathe deeply.
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Try breathing slowly and deeply for a few minutes a day. It can help you relax.
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Slow, deep breathing may also help lower blood pressure. Wash your hands often. Scrubbing up with soap and water often during the day is a great way to protect your heart and health. Victorian government portal for older people, with information about government and community services and programs. Type a minimum of three characters then press UP or DOWN on the keyboard to navigate the autocompleted search results.
Most of us are prone to the odd snack or two.
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As long as we eat a well-balanced nutritious diet and regular meals, the odd snack is not a problem. Check out these simple tips to keep your snacks on track. Many of us skip breakfast and go straight for the morning coffee and muffin break. Savoury muffins are healthier — try our sweet potato and cheddar muffins. Write a shopping list and stick to it. You would be surprised how many foods are high in fat, salt and sugar.
Download a free app like FoodSwitch , which scans barcodes and gives the nutritional value of loads of foods. If you have kids, get them to help with the shopping. They can search for healthy alternatives using your phone. Keep a supply of healthy snacks in your fridge and pantry. Try some small tubs of yoghurt, vegetable dips, wholegrain crackers and cheese, rice cakes, unsalted nuts or air-popped popcorn. Always carry healthy snacks with you.
Keep a supply at work, school and even in the car for when you get hungry. Try to stock an interesting variety to avoid getting bored. Get to know which snack foods contain hidden salt, fat and sugar. A great alternative is to make your own — try our gluten free muesli bars. Hint: be careful of products that claim to be low in fat — they may contain hidden sugars and are best avoided. Make your own snacks using a mixture of fresh and baked ingredients. If you have children, get them to help make their own snacks for school.
Experiment with new recipes, and replace your favourite snacks with healthy versions. Replace chips with homemade potato wedges or cut up some vegies and make a dip or salsa. Try our quick and easy avocado salsa. As you get better in the kitchen, you might like to share recipes with friends or make up your own. Whether at work, school or at home, a bowl or a box of fruit makes a colourful and tempting display. Make them occasional treats , not everyday foods.
If you really want some of your favourite junk food, read the label and stick to one serve. Did you know a handful of chips contain around three teaspoons of fat? Remember, aim for two serves of fruit and five serves of vegetables per day — eat a rainbow and your body will glow! Many drinks on supermarket shelves contain hidden sugar, such as fruit juices.
They push our sugar consumption well into the danger zone. Opt for water instead. Are you hungry or are you craving? There is a difference. Eat slowly and take time to savour your food. How much of your budget is going towards snacks that are not nutritious? Take a challenge — try to dedicate a month to go junk food free and see how much money you save. The following content is displayed as Tabs.
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Once you have activated a link navigate to the end of the list to view its associated content. The activated link is defined as Active Tab. Dairy products and dairy alternatives are packed with calcium, protein and lots of other essential nutrients. Calcium is vital for healthy teeth and bones.
Drinking tea may improve your health — here's what to try
It is also important for your muscles The humble egg is a powerhouse of nutritional goodness. Eggs are full of things your body needs.
They are a great source of protein, antioxidants, vitamins and minerals such as vitamin A, vitamin D Protein is an important nutrient that helps your body grow and repair cells. Most Australians eat more than enough protein, but if you are vegetarian or vegan you may not be getting enough protein or A good balance between exercise and food intake is important to maintain a healthy body weight Learn how to cut down on salt Creating healthy habits during childhood helps to ensure lifelong healthy Kilojoule labelling is now on the menu of large food chain businesses — both in-store and online Eating two or more serves of fish per week can reduce the risk of a range of diseases including dementia, depression and cardiovascular disease Eating fruit and vegetables can help protect against some diseases including diabetes and some cancers Did you know lunch is just as important as breakfast?
watch A nutritious lunch will give you the energy to get through an afternoon of work Meat and poultry are a great source of protein and lots of other nutrients your body needs. Check your recommended intake of meat and poultry and try to stick with it Cutting down on fat is not as hard as you think. Here's how to maintain a healthy weight by consuming the right amount and types of fat Encourage children to drink and enjoy water. Sweet drinks such as juice, cordial and soft drinks may cause health problems for children if consumed in large amounts Consumption of drinks containing added sugar is associated with weight gain, reduced bone strength and tooth erosion and decay A balanced UV approach is required to ensure some sun exposure for vitamin D while minimising the risk of skin cancer Antioxidants scavenge free radicals from the body's cells, and prevent or reduce the damage caused by oxidation If you don't have enough calcium in your diet, your bones will eventually become weak and brittle Even women who aren't planning to have a baby should increase their folate intake in case of unplanned pregnancy A balanced approach to sunlight exposure will help you get enough vitamin D while protecting against skin cancer There is no evidence that any one vitamin can slow ageing, restore sex drive or cure infertility No special diet or 'miracle food' can cure arthritis, but some conditions may be helped by avoiding or including certain foods It is important to identify any foods or food chemicals that may trigger your asthma, but this must be done under strict medical supervision Diet can influence your risk of developing some cancers, but there is no evidence that specific foods can cause or cure cancer Replacing foods that contain saturated fats with foods that contain polyunsaturated and monounsaturated fats will help to lower your cholesterol The Food Standards Code requires that certain foods must be listed on the package of a food, or made known to the customer upon request.
If you experience an allergic reaction to a known allergen not This health assessment questionnaire will identify which zones of your lifestyle are contributing to your personal health risk and provide actions you can take to make positive change A diet low in saturated fats and high in fibre and plant foods can substantially reduce your risk of developing heart disease Weight loss is often associated with Huntington's disease, but it doesn?
The long-term effects of consuming a combination of different additives in our food are currently unknown Some foods include ingredients that have been genetically modified GM , or are made using ingredients derived from GM organisms Chemicals such as pesticides, antibiotics and hormones are used to boost food production and ensure adequate food supply Pregnant women and young children should limit consumption of fish that contain high levels of mercury Children who skip breakfast may lack sufficient vitamins and minerals including iron, calcium, zinc and vitamin B Victorian State Public Health Nutritionist, Veronica Graham shows us how to cook a light and healthy Christmas meal without overindulging.
Whatever way you celebrate, there are ways to eat healthily Birthday parties can be healthy as well as fun. Some popular food from different cultures is high in fat and kilojoules. There are, however, some healthy alternatives Reporter Flip Shelton takes us on a tour and shows us what fresh produce is available at a local market You can buy more food if you spend most of your money on basic healthy foods like bread, cereals, fruit and vegies Eating healthy food doesn't mean giving up your favourite foods and switching to eating only salads Nutritionist Shane Bilsborough shows us how much energy it takes to burn off a fast food lunch.
Join tradies, Corky and Danny as they find out how to maintain a healthy weight Victorian State Public Health Nutritionist Veronica Graham takes us shopping for the right foods to include in your childs lunchbox Victorian State Public Health Nutritionist Veronica Graham shares three healthy and delicious lunchbox examples for the kids and provides some great food preparation tips to save you time throughout Labels on packaged food can give you useful information about the nutrition, ingredients, storage and weight of the food.
Add full stop to pull quote Victorian State Nutritionist, Veronica Graham talks about the benefits of shopping at fresh produce markets Check out these simple tips to keep your snacks on track Cockroaches prefer to live in kitchens and other food preparation areas, so they can feed off food spills In a gas or electricity blackout you may have to think laterally to come up with ways to continue bathing, eating and keeping warm People who fish in the Lower Yarra and Maribyrnong rivers need to be careful about eating their catch because of the risk of chemical exposure Listeria infection is uncommon but very dangerous for the elderly, people whose immune systems are not working properly and pregnant women and their unborn babies In the hot weather there is a higher risk of food poisoning but if you follow some simple rules when you prepare, handle and store food it will significantly reduce your risk of getting sick Some people diet because they have a poor body image, not because they want to be a healthy weight Following this information can lead to better health at any stage of your life Breastfeeding women need to eat regularly and include a wide variety of healthy foods in their diet There are a number of ways that a person with a disability can successfully avoid unwanted weight loss First foods for babies can be prepared easily and cheaply at home without salt, seasonings and sweeteners Offer children the same foods as the family, with a variety of textures and flavours for balanced nutrition Children are able to decide how much food they need for activity and growth if allowed to eat according to their appetite Snacks are an important part of a healthy diet for active children, so offer nutritious as well as high energy snacks The nutritional requirements of the human body change as we move through different life stages Good nutrition, a healthy diet and physical activity can help Elders prevent or manage health problems Good nutrition and physical exercise help to keep Koori kids healthy and avoid diseases when they get older Some foods should be avoided during pregnancy as they carry bacteria that could harm your unborn baby As an adolescent boy aged 14 to 18 you need enough nutritious food to help you grow and develop Life for men aged 19 to 50 is typically full of major life events.
As a man between the ages of 51 and 70, your body becomes less efficient at absorbing nutrients from the food and drink you consume Being in good health as you reach 70 and beyond allows you to spend more time doing the things that are important to you such as travelling, volunteering, caring for someone or catching up with As you get older you need fewer calories, but your need for other nutrients remains unchanged.
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