Manual Basic Nutrition (Healthy Eating: A Guide to Nutrition)

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We should choose foods that contain healthy fats instead of foods that contain saturated fats and trans fats. Choose unrefined polyunsaturated and monounsaturated fats from plant sources, such as extra virgin olive oil, nut and seed oils. Limit the amount of saturated fat you consume and avoid trans fats.

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We also get healthy fats from foods in the other food groups, such as avocados, nuts, seeds and fish, so we only need a little bit extra from oils and spreads each day. Herbs and spices provide a wonderful range of flavours and aromas to our food. Many herbs and spices have health-promoting properties, but since we tend to eat them in smaller amounts their primary purpose is to flavour and colour our meals.

Cooking with fresh, dried or ground herbs and spices is an easy way to create foods that suit your tastes, and increase your enjoyment of home-made meals without needing to use salt when cooking or eating. Water is the best drink to stay hydrated and it supports many other essential functions in the body. Choose water as your main drink, and avoid sugary options such as soft drinks, sports drinks and energy drinks. The Healthy Eating Pyramid reminds us to limit our intake of salt and added sugar.

The average Australian already consumes too much salt and added sugar and this is linked to increased risk of diseases, such as heart disease, type 2 diabetes and some cancers. Cooking your own meals at home, and choosing whole foods or minimally-processed foods will also help to limit how much salt and added sugar we consume. Salt sodium Sodium is found in salt and is naturally occurring in some foods.

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While we do need small amounts of sodium for good health, too much salt is linked to increased risk of high blood pressure, which can increase your risk of cardiovascular heart and kidney disease. Avoid adding salt to food when cooking and eating, and read labels to choose foods that have less than mg of sodium per g. Added sugar Consuming a lot of added sugars, especially from foods like lollies, chocolate, cakes, biscuits, desserts and soft drink, can add extra kilojoules to your diet. This can lead to weight gain and increase your risk of developing type 2 diabetes, cardiovascular disease and some cancers.

Healthy Eating Pyramid

Too much sugar can also cause dental cavities. Most fruits, vegetables, legumes and unsweetened dairy foods contain small amounts of naturally-occurring sugars which are not harmful. Choose fresh or minimally-processed varieties of these foods, and check the ingredients on all packaged foods and drinks to see if sugar has been added. Yes, I'll support Nutrition Australia!

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The Family Nutrition Guide

Additional messages Enjoy herbs and spices Herbs and spices provide a wonderful range of flavours and aromas to our food. Choose water Water is the best drink to stay hydrated and it supports many other essential functions in the body. Order your copy of Healthy Eating: A guide to the new nutrition today.


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In search of a healthy diet Surprisingly, given the demonization of both fat and carbohydrates in the media in recent memory, the quest for a healthy diet does not begin with drastically reducing either one. In fact, fat, carbs, and protein all play important roles in the body. Collectively, these three food components are known as macronutrients because the body requires relatively large amounts of each of them as opposed to micronutrients—essential vitamins and minerals—which are needed in much smaller amounts.


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The key to a healthy diet does not hinge on eliminating any of them, but on picking the best sources of all three. The first rule of thumb is simply to stick with whole foods as much as possible—that is, foods that most closely resemble the natural food. Cooking is fine. Recipes are fine.

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But start with real ingredients—fruits, vegetables, nuts, whole grains, fish, eggs, skinless poultry. The more a food has been processed before you purchase it, the more goodness has likely been stripped away. The second rule of thumb is to increase the amount of plant foods in your diet. Research increasingly shows that a diet based on fruits, vegetables, legumes, and whole grains is healthier than one based on large quantities of meat.

Rather, think of meat as an accompaniment, not the centerpiece of your meal. Not too much. Mostly plants. No reviews have been left for this this report.