![]() “Lay out your clothes and set up your breakfast,” suggests Bufka. Stay away from a last-minute search for clean socks or car keys. The answer will be different for everyone.” Then try to follow the same plan every day. ![]() ![]() “Ask what you need to make your mornings better. 3 And combining habits into a routine can take even longer. Research shows that it can take 66 days to form a simple habit, such as eating fruit or taking a walk. None of that can happen without a morning routine. You may have kids that need breakfast made and lunches packed. 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.Even if you’re not a morning fan, you still have things to do. Most fruits, vegetables, legumes and unsweetened dairy foods contain small amounts of naturally occurring sugars which are not harmful. Too much sugar can also cause dental cavities. This can lead to weight gain and increase your risk of developing type 2 diabetes, cardiovascular disease and some cancers. ![]() SugarĬonsuming a lot of added sugars, especially from foods like lollies, chocolate, cakes, biscuits, desserts and soft drink, can add extra kilojoules to your diet. 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.Īvoid adding salt to food when cooking and eating and read labels to choose foods that have less than 120mg of sodium per 100g. Sodium is found in salt and is naturally occurring in some foods. The average Australian already consumes too much salt and added sugar, which is linked to increased risk of diseases, such as heart disease, type 2 diabetes and some cancers.Ĭooking 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. The Healthy Eating Pyramid reminds us to limit our intake of added salt and sugar. 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. Limit the amount of saturated fat you consume and avoid trans fats. We should choose foods that contain healthy fats instead of foods that contain saturated fats and trans fats.Ĭhoose unrefined polyunsaturated and monounsaturated fats from plant sources, such as extra virgin olive oil, nut and seed oils. We need small amounts of healthy fats every day to support heart health and brain function. We should aim to have a variety of animal and plant-based options from this food group. But each food also provides a unique mix of nutrients, including iodine, iron, zinc, B12 vitamins and healthy fats. This food group also refers to non-dairy options such as soy, rice or cereal milks which have at least 100mg per 100ml of added calcium.įoods in the lean meat, poultry, fish, eggs, nuts, seeds, legumes section are our main sources of protein. The middle layer includes the milk, yoghurt, cheese & alternatives and the lean meat, poultry, fish, eggs, nuts, seeds, legumes food groups.įoods in the milk, yoghurt, cheese & alternatives group primarily provide us with calcium and protein, plus other vitamins and minerals.
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