H E A L T H Y E A T I N G F O R A D U L T S
• C S # 1 N U T R I T I O N •Eating a balanced ,
healthy diet is
important to get the
essential nutrients our
bodies need for good
health .
By eating well , you can
reduce your risk of
developing chronic
diseases such as :
Eating a healthy diet
can also help you feel
and look better , enjoy
food more and l ive
longer .
Obesity
Heart disease
Type 2 diabetes
Some cancers e .g .
bowel cancer
To burn off 2Tim Tams youwould have towalk for 1 hourand 6 minutesor run for 24
minutes.
Did you know? Low-fat foods may
have the fatremoved but a lotof sugar can beadded instead to
make it tastebetter.
Always eat a variety
of food from the f ive
food groups each day :
- 5 serves of vegetables
- 2 serves of fruit
- 6 serves of grains
- 2 .5 serves of lean
meat
- 2 .5 serves of reduced
fat dairy
• C S # 1 N U T R I T I O N •
Don ’t drink your calories . Juice ,
smoothies , protein shakes and
alcohol are high in either sugar or fat
and high in calories .
Don ’t watch television or be on any
electronic devices during mealtimes
as this can lead to mindless eating
and overeating .
Don ’t skip meals as this may slow
your metabolism down . A slow
metabolism can lead to weight gain .
www .communityservices1 .org /nutrition
H E A L T H Y E A T I N G F O R A D U L T S
Cook more at home . You get to
control what is in your food and how
much goes on your plate .
Pre-plan meals or prepare your foods
ahead of time to save time and
money .
Follow the healthy plate model – ½
plate of vegetables , ¼ plate of lean
meat , ¼ plate low GI carbohydrates
(foods l ike porridge , fruit , whole
grain bread , pasta and lentils) .
Eat small frequent meals throughout
the day .
Eating out? Ask for a vegetarian
meal with a small serve of lean meat .
Drink at least 6-8 cups of water
throughout the day .
Do:
Don't:
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