This means removing other distractions or waiting until they go away, focussing on just eating and using all your senses to enjoy the food. Being able to have small tastes of more discretionary foods, more often can be better than a large serve only very occasionally.īut the key to enjoying smaller portions is to eat ‘mindfully’. When you use boiled vegetables, mix them with a blender. Add enough flour to make it a sticky mass. These pieces are mixed with 2 or 3 eggs and corn and/or almond flour. Quick Baked Potato: Its a perfect addition to a healthy meal, and you can get oven-baked taste in less time than you think. It’s the first few mouthfuls that are the best and our enjoyment starts to decline after that. The raw ones usually consist of small cut pieces of vegetables such as paprika, broccoli, carrots, garlic, zucchini. Secondly, think about how small a portion we could have and still enjoy it. This first step to reducing discretionary foods is to be selective, only have the discretionary choices you enjoy most and buy the best quality you can afford. Some people enjoy a glass of good wine more than anything else. Some people have a sweet tooth and might love chocolate, others prefer savoury. Most people have their favourites amongst discretionary foods and drinks. It can also be useful to plan ahead for eating out.Īnother strategy to limit discretionary foods and drinks and avoid extra kilojoules when you’re trying to lose weight is to be selective, focus on smaller portion sizes and eat more ‘mindfully’. Reading labels to compare products is also a great way to limit saturated fat, added sugars, added salt and kilojoules. It will also help you limit your kilojoules and lose weight. Swapping discretionary foods for foods from the five food groups will reduce how much saturated fat, added salt and added sugars you eat and give you more fibre. The Australian dietary guidelines recommend that we limit how much saturated fat, added salt, added sugars and alcohol we eat and drink.
Bake for 45-60 minutes at 375 degrees until crispy all the way through. Roll the beans to coat them in the olive oil. Add 2 teaspoons of olive oil and 1/2 teaspoon of spices.
HEALTHIER FOOD ALTERNATIVES HOW TO
How to limit foods and drinks high in saturated fat, added salt, added sugars and alcohol Rinse and drain canned garbanzo beans, or boil them from dried. Instead of takeaway or instant meals for lunch take leftovers from dinner either the night before or out of the freezer. Swap discretionary snacks for snacks from the five food groups.Ĭhoose desserts based on fruit and low fat milk or yogurts. The ‘Are you eating for health?’ quiz in the dietary guidelines summary book will also give you useful clues about where to direct your efforts for best effect. Use the tables above to find out how many serves you need from the five food groups for your age and sex. The first step to ensuring a balanced healthy diet and to control your weight, is to take a look at how you’re going now.
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