Boot camp Melbourne

Here are a few simple ways you can turn over a new leaf without radically changing your lifestyle.

1. Go for variety. To function properly, you need at least 40 different nutrients for good health. Eating a wide variety of healthier foods can help ensure your body gets the nutrients it needs. Include fruit, vegetables, nuts, legumes (such as dried peas, beans and lentils), wholegrain cereals, low fat dairy products, lean meat, fish and skinless chicken in your diet.
2. Enjoy food. Remember to enjoy what you are eating, but at the same time being aware about what goes into each meal. Turn the television off while you are eating and enjoy eating with others when possible.

3. Start the day well. At breakfast, sit down to your choice of low sugar cereal, muesli, porridge or rice. For something different, try making a fruit salad, or spreading avocado, tuna or baked beans on toast instead of butter or jams.

4. Break new bread. Pick up some English muffins, pita bread, bagels, foccacia, crispbread, rice cakes, corn cakes, chapattis or pocket bread tortillas. Try mountain bread, pocket bread, sourdough, multigrain, wholegrain, soy, rye and linseed and fruit bread as alternatives to white bread.

5. Be strong with dairy. Choose low fat milks, yoghurts and cheeses.

6. Be lean with meat. Supplement your diet with fish and skinless chicken a number of times a week so that you’re not a red meat-only eater. Reduce fatty or processed meats like bacon, sausages and salami.

7. Eat your juice. Eat a piece of fruit instead of fruit juice or fruit drinks, which contain energy, but little fibre.

8. Be fussy with take-away. Select sushi, wraps, steamed rice, tabouli, baked potatoes, souvlaki, kebabs, vegetable or seafood pizza, baked skinless chicken, grilled fish, steamed dim sims, filled pita breads, fruit salad or fruit smoothies.

9. Snack healthy. Replace biscuits, cakes, chocolate, energy bars, chips and pastries with vegetable dips, rice crackers, fruit, low fat dairy products, cherry tomatoes, dried fruit and nuts.

10. Downsize your order. Some food outlets offer ‘upgrades’ to larger serves, which we accept without really needing a larger meal and the extra kilojoules, fat and sugar that come along with it.

11. Go ‘slow.’ Sit and eat slowly. You’ll not only enjoy your meals more, but your digestive system will be much happier. Avoid eating ‘on the run’, at your desk, or in a stressful environment.

12. Shop healthy. Fill your shopping trolley with mostly fruit, vegetables, legumes (such as dried peas, beans and lentils) and wholegrain cereals.

13. Go for colour with fruit and vegetables. Put together a mixed palette of yellow, green, orange, purple and red fruit and vegetables such as pumpkin, capsicum, eggplant, carrots, melons, plums, berries and apricots.

14. Add some zest to meals. Chopped vegies are great in omelettes, stir fries, soups, salads, stews and casseroles. Grated zucchini, carrot, pumpkin, sweet potato and fresh beetroot can be added to patties, rissoles, muffins and pikelets. Vegetable soups can make a main meal with the addition of haricot, lima, kidney and soy beans, chick peas, split peas and lentils.

15. Be creative with fruit. Fruit can be used in a number of ways - either fresh, frozen, dried or canned. For example, as the base for desserts such as stewed or baked plums, apples, pears, rhubarb and berries. Or added to jelly, custard, yoghurt, rice puddings and pancakes.

16. Build a meal around vegetables. With every main meal, you should include dark/medium-green and orange/yellow vegetables. Some examples are carrot, pumpkin, bok choy, broccoli, spinach, greens beans, cauliflower and capsicum.

17. Make a super vegie sandwich. Order a double serve of salad on your lunch sandwich and include beetroot, grated carrot, sprouts, celery, dark green lettuce and cucumber.

18. Take short-cuts. Frozen, dried or canned fruit and vegetables are great for convenience. Pre-cut vegetables are perfect for stir-fry, steaming or baking.

19. Change your focus. Make vegetables the dominant force on your plate rather than meat.

20. Change to water. Whenever possible, drink water instead of soft drinks, alcohol, sports drinks, caffeine drinks and cordials and always carry a bottle of water when exercising.

21. Drink to your health. If you drink alcohol, alternate with glasses of water.

22. Have a plan. Decide the level of your ‘healthy’ commitment. Work out realistic goals and write them down. Check your progress regularly and make changes where you think you need them.

23. Stay on course. Be prepared for set backs in your campaign and address barriers to your healthy eating plans as they occur. Notice why and when you’re slipping and try to get back on track as soon as possible.

24. Get help if you need it. Talk to your doctor or health practitioner if you need help devising a specific program.

Sourced from "Building stronger Communities" website,
www.communitybuilding.vic.gov.au
via Go For Your Life
www.goforyourlife.vic.gov.au