Nutrition Tips from Our Dietitians: Building Healthy Eating Habits

Good nutrition is the foundation of good health. Our accredited dietitians share their top evidence-based tips for building healthy eating habits that last. ## The Fundamentals of Healthy Eating Forget fad diets and quick fixes. Sustainable healthy eating is about: - Eating a variety of whole foods - Balancing your plate with vegetables, lean proteins, and whole grains - Listening to your hunger and fullness cues - Making gradual, sustainable changes - Enjoying food without guilt ## Building Your Healthy Plate Use the Australian Dietary Guidelines as your foundation: - **½ plate**: vegetables and legumes (aim for variety and color) - **¼ plate**: lean protein (meat, fish, eggs, tofu, legumes) - **¼ plate**: whole grains (brown rice, quinoa, whole grain bread) - **Side**: fruit and dairy or alternatives ## Nutrition Tips for Common Health Goals ### For Weight Management - Focus on whole, minimally processed foods - Include protein at each meal to support satiety - Fill up on fiber from vegetables, fruits, and whole grains - Stay hydrated—sometimes thirst masquerades as hunger - Practice mindful eating without distractions - Don't skip meals, especially breakfast ### For Diabetes Management - Choose low GI (glycemic index) carbohydrates - Pair carbs with protein or healthy fats to stabilize blood sugar - Include fiber-rich foods to slow glucose absorption - Eat regular, consistent meals - Monitor portion sizes of carbohydrate foods - Work with our dietitians for personalized meal planning ### For Heart Health - Choose unsaturated fats (olive oil, avocado, nuts, fish) - Limit saturated fats (fatty meats, full-fat dairy, processed foods) - Increase omega-3 intake (salmon, sardines, walnuts, flaxseeds) - Reduce sodium by cooking from scratch - Eat plenty of fiber from oats, legumes, fruits, and vegetables ### For Digestive Health - Gradually increase fiber intake - Stay well-hydrated - Include probiotic foods (yogurt, kefir, sauerkraut) - Eat regular meals - Identify and avoid trigger foods if you have IBS or intolerances ## Practical Tips for Healthy Eating ### Meal Planning - Plan meals for the week ahead - Shop with a list to avoid impulse buys - Prep ingredients in advance (wash and chop vegetables, cook grains) - Batch cook and freeze portions for busy days ### Smart Snacking - Keep healthy snacks visible and accessible - Pair carbs with protein (apple with nut butter, crackers with cheese) - Prepare snack portions in advance - Choose whole foods over packaged snacks ### Eating Out - Check menus online before going - Choose grilled, steamed, or baked over fried - Ask for dressings and sauces on the side - Fill up on vegetables - Share desserts or skip them altogether ## Reading Food Labels Learn to identify: - Serving sizes (often smaller than you think!) - Total sugar content (aim for <15g per 100g) - Sodium levels (aim for <400mg per 100g) - Fiber content (aim for >3g per serving) - The ingredient list (fewer ingredients is usually better) ## Hydration Matters - Aim for 2-3 liters of water daily - More if you're active or in hot weather - Limit sugary drinks and excessive caffeine - Herbal teas count toward your fluid intake ## When to Seek Professional Help Consider booking with our dietitians if you: - Have a chronic health condition requiring dietary management - Need help with weight management - Have digestive issues or food intolerances - Are pregnant or breastfeeding - Want personalized nutrition advice for your goals Remember, healthy eating isn't about perfection—it's about making better choices most of the time. Small, consistent changes add up to significant health benefits over time. Book a consultation with our dietitians for personalized nutrition advice tailored to your health needs and goals.