1. In 2013, embrace all the wonderful, healthy foods you CAN eat, rather than placing your efforts and attention on the foods you CAN’T.
2. Cut your portion sizes, stick to basic foods like vegetables, salad and lean proteins, and build some exercise into your day’s routine.
3. Eat clean and healthy 90% of the time, but allow yourself a portion controlled ‘occasional’ treat. Avoid feeling deprived and stop the yoyo!
4. When visiting the supermarket, walk around the outskirts of the store. Here you’ll find most of your wholesome foods, including fruit and vegetables.
5. Stop thinking in terms of ‘diets’ and start thinking in terms of ‘healthy eating’, only eat in a way you could do forever – not just for three weeks!
6. Be prepared with healthy snacks on hand. Aim to have small regular meals and snacks every three hours to avoid being tempted by the extra treats on offer.
7. Never have banned foods – it will make you want them more! Instead work off the concept ‘everything in moderation’.
8. Eat mostly vegetables, fruits, grains, some seeds and nuts, and have a lean protein food or a dairy food at each meal. Take time to appreciate healthy food.
9. Food is meant to be enjoyed. One high-calorie meal is not the end of the world – balance it out with a light meal the next time you eat.
10. Control portions, choose fresh, listen to your appetite, drink water and avoid fatty take-away foods.
11. Don’t go anywhere serving high-kilojoule food when you’re hungry – instead, to avoid over-indulging, plan to have a low-kilojoule, filling meal or snack before heading out.
12. Make sure everything you put on your plate is providing your body with something good!
13. Just like any New Year’s resolution, it’s the positive, realistic, slow-and-steady approaches that work. Avoid any quick fixes or miracle diets.
14. Choose a small version of your preferred treat food and ENJOY it once a week. This will stop you craving it and eating too much when you ‘give in’.
15. Buy unprocessed food and prepare it using simple, quick methods. Then enjoy the fresh, clean, wonderful taste of real food!
16. If a diet cuts out one or more food groups – you need to cut that diet out!
17. Eat 90% of calories from the healthy food groups and save 10% for ‘extras’.
18. Follow the ‘Australian Guide to Healthy Eating’ for appropriate serve sizes and number of serves daily.
19. Fresh is best – aim for fresh foods (such as fruit and vegetables) over highly processed foods to reduce saturated fat, sugar and salt intake.
20. Think of your eating style like the structure of a house – build a solid foundation by eating the foods you need for good health first.
21. The holidays are a great opportunity to celebrate with friends and family, but keep listening to your hunger/fullness signals!
22. Go for regular meals and a variety of fresh ingredients, and take time to prepare and enjoy food and the eating experience.
23. Most ‘diets’ involve avoiding certain foods. Instead, for a great way to eat – reduce portions, limit treats and processed food, and eat fresh food.
24. Weight loss needs to be sustainable, so look at changing your lifestyle – not just your diet.
25. Aim for at least half your meal to be made of colourful vegies – greens, yellows, oranges, reds, purples and a little bit of white. Yum!