Smart Eating Week

30 Jan Smart Eating Week

Smart Eating Week is from the 10th – 16th February. It is an initiative that aims to highlight how dietitians can help you make smart and healthy food choices that align with your nutrition related goals.

It can be overwhelming to navigate making Smart Eating decisions each day. So, let’s look at 3 Smart Eating Tips to get started.

 

Tip 1: Drink water

Water is the most important substance on earth, we would only survive a number of days without it but weeks without food. The benefits of drinking enough water are endless, but some include regular bowel functioning, satiety, improved digestion, and improved appearance of skin. We can experience fatigue, headaches, confusion, or dry skin if we don’t have enough.

Adults should aim to consume about 2-2.5L of water per day. Some tips to drink more water include:

  • Keep a drink bottle with you throughout the day
  • Set yourself goals for how much you’d like to drink each day
  • Bookend activities with a few sips of water
  • Set reminders on your phone
  • Consume enough fresh fruits and vegetables, as many of these have a high water content (watermelon is 90% water!)

Photo by Daria Shevtsova from Pexels

Tip 2: Mindful Eating

Take the time to sit down and be present while eating. Notice the qualities of the food you eat, such as the taste, texture, smell of the food.

Avoid eating while on the run and stressed, as this can slow digestion or lead to gastrointestinal symptoms.

Tune into your hunger signals and notice when you are full, this allows us to be aware of how much we are eating. It is equally wasteful to finish the food on your plate after you are full – your body is not a bin!

 

Tip 3: Eat more fruits and vegetables

nutrition-and-dietMost of us will know the campaign ‘Go for 2 & 5’, which encourages us to include 2 serves of fruit and 5 serves of vegetables on our plate each day. However, 50% of adults eat sufficient serves of fruit and only 7% of adults eat the recommended serves of vegetables!

Fruits and vegetables include an array of vitamins and minerals, as well as fibre, which is essential for keeping your bowels healthy. They also make meals more appealing, as they are rich in colours and textures. Vegetables can also be useful in bulking up a meal without adding significant calories.

You can squeeze a couple of extra serves of vegetables into your diet by blending spinach into your smoothies or grating carrots and zucchini into pasta sauces. Make it easy to eat your vegetables by cutting them up at the start of the week and storing them in the fridge to snack on.

 

What does a serve of fruit and vegetables look like?

fruitandvegservingsize

Hopefully these tips help you feel as though you can make some Smart Eating decisions in your day. If you feel as though you need more individualised advice, our dietitian Alex is here to help and you can book HERE!

 

 

 

References:

https://www.totalep.com.au/single-post/2019/02/13/Get-inspired-this-Smart-Eating-Week-11-17th-February-2019

https://abeautifulmess.com/2017/08/ask-a-dietitian-how-much-water-should-we-really-be-drinking.html

https://www.eatforhealth.gov.au/sites/default/files/content/The%20Guidelines/n55g_adult_brochure_print.pdf

https://www.aihw.gov.au/reports/australias-health/australias-health-2018/contents/indicators-of-australias-health/fruit-and-vegetable-intake