• Healthy Lifestyle Tips
• Physical Activity
• Healthy Eating
• Are you a healthy weight?
• It's time to Draw the Line
• Team motivation tips
• Finding a healthy balance

Healthy Eating

• What should I be eating?
• Sometimes foods
• Go for 2 and 5^®
• What is a serve
• Practical tips

Healthy eating means enjoying a variety of nutritious foods and drinking plenty of water.

What should I be eating?

The Australian Guide to Healthy Eating provides information about the amount and kinds of food that you need to eat each day to get enough of the nutrients essential for good health and well-being.

For healthy eating:

1. Choose foods from the 5 food groups (Breads & cereals, vegetables, fruit, dairy and meat, fish & poultry)
2. Choose different varieties of foods from within each food group
3. Eat plenty of different types of fruit and vegetables
4. Drink plenty of water
5. Limit sometimes foods

For more information visit www.health.gov.au

Sometimes foods
Sometimes foods are other foods that may be eaten occasionally and in small amounts, such as chocolate, chips, takeaway, cakes and alcohol. These foods are often high in fat, sugar or salt (or all three) with little or no nutritional benefit for your body.

Eating plenty of fruit and vegetables not only contributes to good health, but also protects against a number of diseases and helps maintain a healthy weight.

Despite the benefits of eating plenty of fruit and vegetables, many Australian adults do not eat the amount of fruit and vegies recommended for good health.

For more information visit www.gofor2and5.com.au

What is a serve?

Vegetables

½ cup cooked vegetables or cooked legumes	1 medium potato	1 cup salad vegetables

One serve of vegetables is 75 grams or:

• ½ cup cooked vegetables
• 1 medium potato
• 1 cup salad vegetables
• ½ cup cooked legumes (dried beans, peas or lentils)

Fruit

1 medium piece (e.g. apple)	2 small pieces (e.g. apricots)	1 cup chopped or canned fruit

One serve of fruit is 150 grams of fresh fruit or:

• 1 medium-sized piece (e.g. apple)
• 2 smaller pieces (e.g. apricots)
• 1 cup canned or chopped fruit
• ½ cup (125mL) 100% fruit juice
• 1½ tablespoon dried fruit (e.g. Sultanas or 4 dried apricot halves)

Practical tips for healthy eating

• Add extra vegetables to each meal – whether it is a stir fry, savoury omelette or even just on top of your toast.
• Provide free or low cost fruit in the staff dining room. At home keep fresh fruit in a bowl on the coffee table.
• Grow fresh herbs and use these to flavour your meals in place of salt or sugar.
• Puree fruit and pour into ice-block moulds to add to drinks.
• Opt for the healthy food options – whether you are at a café, in a food court, at work or just at home!
• Keep healthy cookbooks on display or close by.
• Clean out your pantry and fridge – remove anything that will be bad for your healthy eating plan. Replace them with foods such as wholegrain crackers, yoghurt, nuts and fresh fruit.
• Serve food on smaller plates and avoid going back for seconds.
• Throw out takeaway/delivery menus to discourage yourself from eating out. Keep some basic ingredients for a quick healthy meal on hand.
• Participate in healthy fundraising such as a healthy lunch or car wash!
• If you tend to snack on unhealthy foods after dinner, distract yourself by keeping busy. Go for a walk, have a bath or catch up with friends.