You think of certain foods as 'bad' and try to cut them out to lose weight.
How much is enough?
Quick visual cues for estimating food quantities when you’re out and about.
You think of certain foods as 'bad' and try to cut them out to lose weight.
When dining out, you know you need to control portions, but you have no idea what normal looks like:
You need some ideas for healthy recipes:
You often crave certain foods in response to feeling excited, anxious, bored or upset:
After a tiring day or a stressful situation you feel like you deserve a treat even if you're not actually hungry:
If you've had an argument with someone, you're more likely to binge eat than take a walk or confide in a friend
On a busy day you may eat lunch in the car or at your desk and later can't remember what you actually ate:
You usually eat everything on your plate regardless of how much is served:
You usually have something to eat or drink while watching TV or at sporting events:
When dining out,your meal choice is influenced by the choices of your companions:
When dining with friends, you find it difficult to say 'no' to the host's offer of food:
You tend to over-indulge when celebrating a holiday, birthday or other special event:
Herbs and spices are rich sources of antioxidants, so add things like oregano, mint, basil, lemongrass, ginger and chilli to your favourite meals.
The easiest way to ensure a healthy diet with good intake of vitamins and minerals and other vital antioxidants is to always have a colourful array of foods on your plate.
Reduce the size of your crockery. The larger the bowl, the more we tend to put in it.
Allowing at least 20 minutes to eat your meal gives your brain time to register that you're satisfied. Take small mouthfuls and chew your food well.
To get the right balance to your meal, divide your plate in two and fill one half with vegetables or salad. Then divide the other half in two again and fill one half with lean meat, fish or poultry and the other with super grains like quinoa, buckwheat, and polenta.
Nutritious sources of carbohydrate-rich foods such as whole-grains and fruit are the best fuel for your brain as they also contain nutrients such as the B vitamins (including folate) that are important for brain cells.
Don't eat in front of the TV (unless the Stars are playing!) Eating together as a family at the dining table slows down food consumption.
Quick visual cues for estimating food quantities when you’re out and about.
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Which statement about phytonutrients is/are true?
Iron absorption is increased by?
According to the National Weight Control Registry, which one of these is NOT a factor of long-term weight loss maintenance?
The recommended Dietary intake for protein in an average healthy 35 year old female is:
Research shows that people should aim for 10,000 steps per day to reap the basic benefits of physical activity, such as a healthy heart, low blood pressure amd improved overall wellbeing.
The research highlights the importance of incorporating and substituting physical activity into workplaces. Suggestions to increase the number of steps taken per day:
Our research showed that waiters were the most active workers
| Waiters: | 22,778 steps per day |
| Nurses: | 16,390 steps per 12 hour shift |
| Retail workers: | 14,660 steps per day |
| Office Workers: | 7,570 steps per day |
| Call centre workers: | 6,618 steps per day |
Performing household chores can burn kilojoules and tone muscles, while improving your home living environment. The more effort you put into the housework, the greater physical benefits you will receive. For example, scrubbing a dirty surface will burn more kilojoules compared to simply wiping it over with a cloth.
A list of household activities, and their corresponding kilojoule values are listed below:
| Household Activity | Kilojoules burnt per hour | Equivalent |
|---|---|---|
| General cleaning | 882 Kilojoules (210 calories) | 1 can of soft drink |
| Making a bed | 588 Kilojoules (140 calories) | 1/2 large latte |
| Ironing | 676.2 Kilojoules (161 calories) | 2 glasses of wine |
| Vacuuming | 1029 Kilojoules (245 calories) | 1 chocolate bar |
| Carrying groceries upstairs | 2205 Kilojoules (525 calories) | 2 1/2 cans of soft drink |
| Carrying boxes upstairs | 2646 Kilojoules (630 calories) | 1 Burger |
| Scrubbing a bathroom | 1117.2 Kilojoules (266 calories) | 1 large latte |
| Dusting | 735 Kilojoules (175 calories) | 1/2 chocolate bar |
| Washing your car | 1201.2 Kilojoules (286 calories) | 1 cup of sugary sweets |
Super foods are foods that are bursting with essential nutrients and are low in kilojoules. They also have added benefits which offer the consumer greater protection from some health problems.
When eaten regularly and in correct proportions, super foods can help people live a healthier, happier and longer life.
| < 18.5: | You are underweight and possibly malnourished |
| 18.5 - 24.9: | You have a healthy weight range for young to middle-aged adults |
| 25 - 29.9: | You are overweight |
| > 30: | You are obese |
Walk around the park on my lunch break. It doesn’t take that long!
– Samantha
No more excuses for me.
Stop binging on junk food!
– Cheryl Podds
By March, I will run my first marathon. I won’t let fear get in the way! Go me!
– Mia Soldano
Walk to work instead of taking the car. EASY!
– Mary Clapham
Climb a mountian in Nepal. I’m 49 this year!
– Heather James
I’m only drinking on the weekends in moderation.
– Dorothea Koroblitsas
Take more photos of the fun stuff in life. Important.
– Lita Ford
I do have time. If I make it!
– Michelle O'Brien