Improving Your Eating Habits Learn more about how to start changing your eating habits. Planning Meals Stock up on healthier foods that contain fewer calories to help prepare you for weight-loss success! Cutting Calories Find out how to cut calories for your meals, snacks, and even beverages.
Healthy Recipes Links to healthy recipes with calorie counts and nutritional information. Eat More Weigh Less Manage your weight without being hungry. Get Enough Sleep Regulate your appetite with adequate sleep. Skip directly to site content Skip directly to page options Skip directly to A-Z link.
Healthy Weight, Nutrition, and Physical Activity. Section Navigation. Facebook Twitter LinkedIn Syndicate. Healthy Eating for a Healthy Weight. Most are low in calories and can help you to feel full longer. Choose from split peas, kidney beans, baked beans navy beans , soybeans, chickpeas, lupin, and lentils, among others. Eating lots of colourful choices from this food group will give your body different nutrients.
It can also protect against chronic diseases including heart disease, stroke, diabetes and some cancers. A standard serve is grams kilojoules ; for example, a medium apple or banana, or two kiwifruits or plums. Try to eat whole fruit and not fruit juice. A standard serve is — kilojoules; for example, 1 cup of cooked or canned lentils, chickpeas or split peas, or grams of tofu. Wholemeal or whole grain foods , such as wholemeal and wholegrain bread, brown rice, quinoa and oats, are better for you than refined grain cereal foods because they provide more dietary fibre, vitamins and minerals.
Whole grains may protect against heart disease, type 2 diabetes, excessive weight gain, and some cancers. At least two-thirds of choices should be wholegrain varieties.
Eating a variety of these foods each day will provide the protein you need, as well as a range of other nutrients, including iodine, iron, zinc, vitamins especially B12 , and essential fatty acids. The Australian Dietary Guidelines recommend that you eat one to three serves of food from this group each day, depending on your age.
If you are pregnant, three to four serves a day are recommended. A standard serve is — kilojoules; for example, 80 g cooked lean poultry g raw , g cooked fish fillet about g raw , 65 g cooked lean red meat about 90 — g raw , two large eggs 60 g each , g tofu, 30 g nuts or seeds, or g cooked legumes. Milk, yoghurt and cheese are rich sources of calcium and other minerals, protein, and vitamins. They can protect against heart disease and stroke, and reduce the risk of high blood pressure , some cancers, and type 2 diabetes.
Dairy is also good for bone health. If you prefer to avoid dairy, go for alternatives with added calcium, such as calcium-enriched soy or rice drinks. Make sure they contain at least milligrams of calcium per millilitres. Extras are higher in kilojoules, added sugar, saturated fat, and added salt, such as commercial burgers, pizza, alcohol, lollies, cakes and biscuits, fried foods, and fruit juices and cordials.
Information about exact servings and other examples can be found at Eat for Health. When you eat also plays a part in a healthy diet. The biggest food timing tip is eat breakfast. Breakfast skippers are more likely to be tempted by unhealthy choices later in the day and to eat bigger servings at their next meal.
Children who skip breakfast generally have poorer nutrition and poorer performance at school. They are found in many foods, such as breads, breakfast cereal, rice, pasta, noodles, fruit, potato and starchy vegetables, corn, dried beans and lentils, sugar, milk and yoghurt.
The table below lists some of the more common diets. There's overlap, but most plans can be grouped into a few major categories. Studies comparing different weight-loss programs have found that most programs result in weight loss in the short term compared with no program.
Weight-loss differences between diets are generally small. Before you dive into a weight-loss plan, take time to learn as much about it as you can.
Just because a diet is popular or your friends are doing it doesn't mean it's right for you. Ask these questions first:. Successful weight loss requires long-term changes to your eating habits and physical activity. This means you need to find a weight-loss approach you can embrace for life. You're not likely to maintain whatever weight loss a diet helps you achieve if you then go off the diet and revert to old habits. Diets that leave you feeling deprived or hungry can cause you to give up.
And because many weight-loss diets don't encourage permanent healthy lifestyle changes, even if you do lose weight, the pounds can quickly return once you stop dieting. You'll likely always have to remain vigilant about your weight. But combining a healthier diet with more activity is the best way to lose weight, keep it off for the long term and improve your health.
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Over time, drinking too much can easily contribute to weight gain. Find out more about the calories in alcohol. Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list. Page last reviewed: 29 November Next review due: 29 November The truth about carbs. Understanding calories Very low calorie diets Calorie checker. Find out your BMI.
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