Most of us know the key to healthy living is balance. Nutritionist Nicole Senior shows us how to get the balance right.

Prioritise health

When we think something is important we tend to make time for it. So the first step to getting the balance right is to make health a priority. Commit to a healthy lifestyle. Schedule 'appointments' for healthy activities such as exercise, shopping and cooking as you would with other important obligations.

The 80:20 rule

It's not what you do sometimes but what you do every day that counts. Try following the 80:20 principal. Be healthy 80% of the time and indulge yourself the other 20%. This way you can also enjoy yourself without guilt.

Weight and energy balance

Managing your weight is about energy balance. Energy input from food and drink needs to be balanced with energy output through activity. Beware of those extra treats creeping up on you. Without some extra activity, eating just one extra chocolate biscuit a day could lead to a 4kg weight gain over a year!

Remember that energy is used to fuel organs such as the brain, heart, lungs and liver, so it's not as simple as just measuring the kilojoules in (food) and out (activity). However it's good to be aware how much energy is in the food you eat. The exercise guide below shows the theoretical exercise needed for a 60kg person to burn off kilojoules consumed in different food and drinks.

Exercise guide

• 1 medium glass wine = 30 minutes' brisk walking
• 50g chocolate bar = An aerobics class (50 minutes)
• 1 medium serve French fries = Jogging at 8km/hr for 45 minutes
• 1 can cola drink = Swimming for 25 minutes
• 2 cups Thai massaman curry = Playing singles tennis for almost 3 hours

Plan well

Cooking healthy meals is part of taking care of yourself and your loved ones, and planning really helps. Plan your week's meals and go shopping with a list you stick to. If the confectionery aisle is too tempting, skip it. Avoid going to the supermarket hungry, as this makes resisting treats harder. Taking your lunch to work is often a healthier option than buying it, so include lunch foods on your shopping list such as bread, meats, salad and fruit.

Lead not to temptation

Is temptation your downfall? Many people blame themselves for lack of willpower, but sometimes it's easier to get around temptation than confront it. If the chocolates or chips at the corner shop are your weakness, avoid walking past them. If you find the couch too inviting after work, stop at a park on the way home for a walk.

Balance your diet

The serving size guide below gives you an idea how many serves from each food group will meet the average woman's nutritional needs. It also shows the size of extras (treats) portions. The larger your body size and the more active you are, the more servings of food you need. To lose weight, avoid the extras and increase your physical activity. 

How much in a serve?

Vegetables and legumes: A serve = 1/2 cup (75g) cooked vegetables or 1 cup salad; Eat 5 plus serves a day.

Fruit: A serve = 1 tennis ball-sized piece, 2 small golf ball-sized pieces or 1 cup chopped; Eat 2 serves a day.

Bread, cereal, rice, pasta, noodles (at least two thirds as wholegrains): A serve = 1 slice bread, 1/2 cup cooked rice/pasta, 1/2 cup porridge, 2/3 cups cereal or 1/4 cup muesli; Eat 6 serves a day.

Milk, yoghurt or cheese (low fat where appropriate): A serve = 1 matchbox-sized piece cheese, 1 cup milk or 200g tub yoghurt; Eat 2 1/2 serves a day.

Meat, fish, chicken, eggs, nuts or legumes: A serve = 1 pack of card sizes pieces (65g cooked, 90-100g raw) meat/chicken, palm-sized piece (115g raw) fish or 1 small can (not in brine), 2 eggs, 1 cup cooked beans/lentils, 30g nuts, 170g tofu; Eat 2 1/2 serves a day.

Healthy fats/ oils: A serve = 1 1/2 teaspoons oil, 10g nuts or peanuts or nut paste, 2 teaspoons (10g) unsaturated margarine spread; Eat 2 plus serves a day.

Extras/treats: A serve = 2 slices processed meat or salami; 1 1/2 sausages; 2 small scoops ice-cream; 1 tablespoon jam or honey; 1/4 pie; 12 French fries; 1/2 x 50g chocolate bar; 1 can cola drink; 1 medium glass wine; 400ml beer; 1 slice (40g) cake; 1 mini-pack (30g) chips; Avoid if overweight, or small and inactive; others can include 0 to 3 serves a day.

Balanced meals

It's easy to check if your meal is balanced. Half your plate should be filled with vegetables, a quarter with meat (or alternatives) and the remaining quarter with grains or starches (bread, rice, pasta, couscous etc). If you're trying to lose weight, use a smaller plate. If dining out, choose entre-sized portions and order vegetables to accompany your meal.

Balance portions

It can be difficult, but you don't have to finish every morsel on your plate. Try saving leftovers for lunch the next day, or freezing for an instant meal later. Portion sizes have grown significantly over the last few decades, and are one of the reasons for unwanted weight gain. 'Up-sizing' of meals and 'meal deals' seem better value for money but ultimately make us eat more.

Make time for exercise

Commit to exercise and stick to it. Set aside time for physical activity. Use motivating tools such as pedometers to record the number of steps you've walked daily, join an exercise class with a friend or simply take the dog for a brisk daily walk.

Keep a diary

Keeping a food and exercise diary can help monitor how balanced you actually are. It allows you to review how many 'occasional' treats have crept into your diet and how many 'exercise appointments' you've managed to keep.

Further information

For information on nutrition, physical activity and healthy weight, go to www.health.gov.au

Source

Super Food Ideas - July 2006 , Page 88

Author

Nicole Senior & Rosemary Stanton

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