Setting Long Term Healthy Eating Goals

Most people think they need to make drastic changes to their eating and go on a ‘diet’ to lose weight. Making such a huge change, usually means too much restriction on food, more time involved in prepping food, less enjoyment of food then BOOM it’s all too much pressure, you cave and end up bingeing on something like a tub of ice cream. 

 Most diets fail and most people end up gaining more weight after their diet compared to the weight they were at when they started. 

 Your eating must fit into your lifestyle! It needs to fit in with the time you have available, other family members you are feeding, your budget and your culture.It’s the small changes that go a long way because they are easy to implement, less hassle, less time consuming, less expensive and can fit into your lifestyle. 

 It is not only weight loss we are talking about here – its overall health and risk of disease. For example, adding an extra 7-10g fibre per day decreases CVD by 9%, diabetes by 9% and bowel cancer by 10% – this is only 1 banana and ¼ cup oats or 1 cup of vegetables. 

 You don’t have to cut out any food groups or go on any ‘diets.’ 

 Check out these small changes you can make to help lose weight, reduce risk of disease and keep your body healthy! Start by picking a couple of these and see if you can add another one every couple of weeks! 

1.  Add grated vegetables to mincemeat based meals (bolognaise and burger patties), fried rice and pasta bakes 
2. Swap full fat dairy to reduced fat dairy 
3. Swap white bread, wraps, pasta and rice for brown varieties  
4. Add lentils to mincemeat based meals 
5. Make nearly all your meals and snacks at home  
6. Make a double batch of your meals so you have lunch the next day 
7. Avoid pre-packaged meals in the supermarket 
8. Choose wholegrain breakfast muesli and cereals with less than 15g of sugar per 100g 
9. Swap soft drink and juice for water flavoured with fresh fruit 
10. Snack on fresh fruit and nuts 
11. Choose unflavoured natural yoghurt 
12. Swap dessert for yoghurt, fruit and honey 
13. Don’t skip breakfast 
14. Eat smaller regular meals throughout the day 
15. Don’t include junk food as part of the weekly shop – if it’s sitting there, you’re more likely to eat it 
16. Monitor your portions – use our portion guide 
17. Chew slowly 
18. Fill at least half of your plate up with vege 
19. Drink a glass of water before eating a meal or snack 
20. Stick to only 1 tablespoon per serving of tomato sauce, mayonnaise or any other pre-packaged sauces or dressings 

 Sources 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986479/ 

 Check out this weeks recipe which is an example of a healthy, simple, quick meal full healthy fats, carbohydrates and protein (every food group) yet it still a family classic! 

 Speedy Moussaka 

Serves: 4 Time: 35mins Cost: $18.90 approx. ($4.75/serve) 

•  1 eggplant 
• 1 zucchini 
• 500g red potatoes 
• 400g lamb mince 
• Jar of garlic and onion pasta sauce (400g) 
• 1 cup low fat grated cheese 
• 50g feta 
• 1 tsp cumin 
• 1 tsp oregano 

1.  Preheat oven to 200oC and line x2 baking trays 
2. Slice eggplant and potatoes THINLY (0.5cm)  
3. Bake for 10mins 
4. Heat a pan with drizzle of olive oil on medium heat, add mince, cumin, oregano, a grated zucchini, cook for 5-8 mins or until just cooked. 
5. Spread half of the pasta sauce on bottom of a medium sized baking dish, layer half the eggplant, half the mince, half the potatoes then repeat with second half of the ingredients 
6. Sprinkle grated cheese and crumble feta, season with salt and pepper 
7. Bake for 15 mins 
8. Serve!