The no-fuss guide to healthy eating for life

It’s time to kick bad habits and start fresh!

Whether it’s from TV, books or the internet, it feels like we’re being pounded from all sides with conflicting nutrition advice (“Fat in food is good! No, wait, it’s bad!” “You should cut carbs... but not all carbs!” “Fruit is full of sugar... but fruit is good!”). Cue head shake and a cry of “I give up!” But nutrition doesn’t need to be complicated – or stressful – and you can still enjoy the foods you love. Of course, if a program promises super-fast or too-miraculous results, then give it a pass. Eating healthily is a lifestyle change, not a quick fix or temporary solution. So this simple guide will help you. Ready to dig in?

Almost everyone has a history with kilojoules

(or maybe you still think in calories): counting them, avoiding them, overindulging in them. But obsessing about the number is counterproductive. A far more reliable way of thinking about that tempting slice of cake is to consider whether you’re actually hungry. “Try to become intuitive to your hunger,” says dietitian Brooke Delfino. “Before you eat something, take a moment to ask yourself, am I really hungry? If you are, eat it and really enjoy it. If you’re not hungry, don’t have it now, but realise it’ll still be there later.” (Struggle with emotional eating? Turn to page 84.)

A healthy blend of proteins, fats and carbs influences chemical messengers that help keep you satisfied until your next meal. Stamp this formula to your brain:

½ plate fruit and vegetables ¼ plate carbohydrates ¼ plate lean protein a sprinkle of healthy fats Ended up having pizza with friends on Saturday night? “That’s okay – the magic is in keeping up this formula week after week,” says dietitian

Torey Armul. Simply get back to these ratios at your next meal.

LOAD UP WITH A BASE OF FRUIT AND VEGIES

They take up more space in your belly for fewer kilojoules than other foods, triggering the receptors in your stomach that tell your brain you’re full. Plus, they’re packed with disease-fighting phytonutrients and heart-healthy fibre. Variety is key, so fill half your plate with two or three different coloured vegies and snack on a piece of fruit for morning and afternoon tea. (If you’re having starchy veg, such as potatoes, sweet potatoes or sweet corn, make it part of the carb portion.)

Refined carbohydrates, such as white bread, pasta and plain rice, cause a drastic spike and crash in energy levels. Complex carbs, such as whole-wheat bread, brown rice and legumes, have more fibre, which is absorbed slowly, providing steady energy.

Lean protein lowers levels of the hunger hormone ghrelin. Go for chicken, fish, eggs, beans and soy-based tofu or tempeh. (While cheese contains protein, for this exercise it should be considered a fat, so served only in small portions.)

Stick with heart-healthy unsaturated fats as much as possible. Think extra virgin olive oil, avocado or seeds.

FIGURE OUT CARBS

PICK A PROTEIN

FINISH WITH A LITTLE FAT

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