Issue

Wintalyka Issue 01 / 2011
Issue 01 / Food 2011 and Wintalyka Health
Vitality in Eating
Christine Russell
The best recipe for healthy active
ageing is to stay physically active,
stay socially active and to eat a
variety of nutritious foods.
If you want to age with vitality then there are 2 simple keys – healthy eating and physical activity.
However the literature on healthy eating is very overwhelming and can be confusing. If one looks
at recommendations in Dietary Guidelines for Australian Adults they include eating plenty of
vegetables, legumes and fruits, cereals, lean meat, fish and poultry, fat reduced milk, yoghurts and
cheeses and to drink plenty of water. To limit saturated fats, have foods that are low in salt, limit
alcohol and consume only moderate amounts of sugar.
As for older Australians they should try and enjoy 3 meals a day and to try to have
their meals in a social setting.
There are several tips for healthy eating including;
• Eat a variety of fruits and vegetables every day
• Eat a diet rich in fibre
• Choose lean cuts of meat and poultry
• Season your foods with lemon juice, herbs or spices instead of butter and salt
• Avoid foods that are high in fat especially saturated fat
• Choose healthy fats and oils such as canola, olive, sunflower and peanut oils
• Ensure you get enough calcium in milk, cheese, salmon and sardines
• Ensure you get enough protein
• Choose and prepare foods with little salt
• Reach and maintain a healthy body weight
• Watch your portion size
• Drink enough fluids especially water
• Reduce you alcohol intake to 2 standard drinks per day and two free alcohol days per week
• Watch what you eat when eating out
• Eat nutritious snacks between meals such as fruit and vegetable sticks or wholegrain high fibre bread
• Talk with a registered health professional or dietitian to enquire if you need dietary supplements
The best recipe for healthy active ageing is to stay physically active, stay socially active and to eat a
variety of nutritious foods.
For further information please visit:
http://www.health.qld.gov.au/stayonyourfeet/ageing_vitality.asp
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www.nswmealsonwheels.org.au