Are you looking for answers Follow this 10 step package How do you TRANSITION There are 10 steps within this package you may already be doing some steps No set order start where you feel comfortable and confident ID: 916881
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Slide1
The 10 step
nutrition
transition
Are you looking for answers? Follow this 10 step package.
Slide2
How do you TRANSITION?
There are 10 steps within this package – you may already be doing some steps
No set order – start where you feel comfortable and confident!
Tips for success
- Plan what you will do and when
- Share your plan with family and friends - Focus on one step at a time
- Track your progress
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How do you TRANSITION?
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Variety is the spice of life
Are you enjoying a variety of foods from the 5 food groups everyday?
A healthy diet improves quality of life and wellbeing and protects against chronic diseases – including your risk of another cancer
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Variety is the spice of life
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Beware of portion distortion
Serve sizes of different foods have roughly the same amount of key nutrients and kilojoules
Serve sizes don’t change, your portion size will
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Beware of portion distortion
Larger portions = more kilojoules/calories (energy)
Balance your meal plate – aim for;
Source:
LiveLighter
– Cancer Council
½ plate vegetables or salad
¼ plate carbohydrates
= bread, rice pasta
¼ plate protein
= red meat, chicken, fish or beans (legumes)
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Beware of portion distortion
Food group
1
serve =
Recommended
serves/day
Vegetables
½ cup cooked vegetables,
1 cup raw salad, ½ cup legumes
5
Breads & cereals
1 slice bread,
½ cup cooked rice/pasta/noodles
3 – 6
Meat & meat alternatives
65g lean red meats, 80g poultry,
100g cooked fish, 2 large eggs,
30g nuts/seeds
2 – 3
Dairy
1 cup milk, 40g cheese, 200g yoghurt
2
½
- 4
Fruit
1 apple/banana/orange/pear,
2 small apricots/kiwi fruit/plums,
1 cup diced fruit
2
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Embrace colour
Choose fruit & vegetables in season for: - good value
- better quality
- variety
Different
coloured fruits + vegetables = vitamins & minerals
Starchy vegetables = sweet potato, potato, pumpkin, peas & corn. They should form only part of your daily vegetable intake.
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Embrace colour
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Magnificent meal options
Think ahead – planning meals helps:
- manage your food budget
- make shopping easier
- eliminate food waste
- variety =
nutrients
Choose your own meal time adventure:
Add cooked vegetables or salad
Pick a protein rich source
Select a carbohydrate
Source:
LiveLighter
– Cancer Council
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Magnificent meal options
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Satisfying snacks options
Some people prefer 3 meals without snacks and others like smaller meals with mid meal snacks
Ensure snacks are from the
5 food groups
Healthy snacks:
- make it easier to limit meal portion sizes - allow you to ‘top up’ between meals
- avoid you being so hungry you overeat
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Satisfying snack options
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Delightful drinks
Water is best – recommended amount depends on:
- climate
- physical activity
- individual bodies
Most adults should drink between 8-10 cups/dayAlcohol can be harmful to your health – the more you drink, the greater the risk
Even small amounts of alcohol are associated with risk of some cancers
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A word on alcohol…
Too much alcohol may:
-
damage the liver and brain
- risk of high blood pressure
- risk of heart disease
To reduce risk of harm:
No more than 10 standard drinks/week
No more than 4 standard drinks in any one day
Source: Alcohol Guidelines, NHMRC
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Delightful drinks
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Smart switches
All fats are high in energy (kilojoules/calories)
Different fats have different effects on our bodies – check the type and amount you eat
High saturated fat, low fibre foods
Healthier (unsaturated) fats, high fibre foods
MAKE THE SWITCH
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Smart switches
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Mindful munching
Mindful eating
food enjoyment, food, satisfaction
Portion sizes should vary based on:
- your hunger
- type of meals or snack you’re eating
Learn to
recognise
how it feels to be ‘
peckish
’, ‘hungry’, ‘ravenous’ or ‘satisfied’, ‘full’ and ‘stuffed’
Eat slowly, mindfully, without distractions to give your body time to give you feedback
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Mindful munching
Slide229
Be active
Being active helps:
- energy levels and mood
- manage weight
- better sleep - risk of diabetes, heart disease, cancers
Be active on most, preferably all, days every week
Start slowly and gradually increase over time – try moderate exercise for 30 minutes per dayAsk your doctor for a referral to an exercise specialist if you need advice
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Be active
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Healthy habits
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Healthy habits
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Putting it all together
There are 10 steps within this package – you may already be doing some steps
No set order – start where you feel comfortable and confident!
Tips for success
- Plan what you will do and when
- Share your plan with family and friends - Focus on one step at a time
- Track your progress
Slide27LiveLighter
website – Cancer Council
https://livelighter.com.au
Australian Dietary Guidelines
https://www.eatforhealth.gov.au