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Healthy eating for life

Explore the benefits of weight loss, healthy eating guidelines, exercise tips, and goal setting for a healthier lifestyle. Learn about the four main food groups, lower fat and sugar options, and ways to incorporate fruits, vegetables, lean proteins, and whole grains into your diet. Discover the plate model for balanced meals and how to make smart choices when it comes to drinks. Get practical advice on achieving weight loss through energy balance and healthier food swaps. Find motivation through setting specific goals, keeping a diary, and rewarding yourself. Access more information and recipes online for continued support.

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Healthy eating for life

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  1. Healthy eating for life

  2. Outline • Benefits of weight loss • Healthy eating and the four main food groups • Lower fat and lower sugar options • Exercise • Setting goals

  3. Benefits of weight loss • Have more energy • Feel more confident • Improve mobility • Sleep better • Decreased risk of other health problems

  4. Healthy eating for life

  5. Fruit and vegetables • At least 3 servings ofcolourfulvegetables • At least 2 servings of fruit

  6. Breads and cereals • A small serving at each meal- preferably wholegrain varieties

  7. Milk and milk products • At least 2servings. Choose reduced-fat or low-fat options

  8. Lean meats, chicken, seafood, eggs, legumes, nuts and seeds • At least 1 serving

  9. The plate model • Protein (meat, chicken, fish etc.) • Carbohydrates (potato, kumara, pasta, rice) • Vegetables ? ? ?

  10. The plate model

  11. Drinks • 6-8 cups daily • Water is best • Limit juice, energy and soft drinks • Thirst can often be mistaken for hunger

  12. Weight loss • Energy in vs. energy out • Substituting higher energy foods for low energy options

  13. Choose low fat options Swap blue top for trim milk Remove visible fat from meat Oven bake instead of frying

  14. Choose low sugar options Swap fizzy and juice for diet drinks and water Avoid high sugar cereals and snacks

  15. Exercise Aim for 30 minutes moderate activity every day

  16. Setting goals • Setting specific, realistic goals can be very helpful • Keep a food and exercise diary • Reward yourself when you hit milestones (not with food!!!)

  17. More information • Recipes: www.vegetables.co.nz • Healthy food guide: www.healthyfood.co.nz • Food and nutrition guidelines for food groups and serving sizes: www.health.govt.nz

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