Healthy Eating Tips to Boost Energy and Maintain a Healthy Weight

Healthy eating doesn't need to be confusing.  Simply apply the following tips and you will feel energised to tackle the day (or night) and able to maintain a healthy weight with ease.  

Tip 1: Eat a varied diet

There are many fad diets around that eliminate or restrict various food groups. If you restrict food groups you run a high risk of developing vitamin & mineral deficiencies. Not only that, they are nearly impossible to maintain long term. Whilst everyone responds differently to various foods, unless you have food allergies/medical conditions or chose to eliminate certain foods due to ethical or religious beliefs, the best way of getting in all the nutrients you need is to eat a variety of foods from various food sources. If you do chose to eliminate food groups please consult with your doctor or medical practitioner.

Tip 2: Eat for your energy needs

If you have an active day make sure you are fuelling your body for when it requires energy (i.e. for exercise). When you are more sedentary, reduce the calories by choosing less energy dense foods and reduce your portion sizes. By applying this approach you will maintain a healthy body weight.

Tip 3: Select a mix of colourful vegetables each day

Vegetables of different colours provide different nutrients. Choose dark leafy greens such as spinach, kale, silver beet and mustard greens, reds and oranges such as carrots, sweet potatoes, capsicum, and tomatoes. Aim for 5+ servings a day!

Tip 4: Choose whole grain carbohydrates

Try whole-wheat breads and pastas, oatmeal, brown rice, or bulgur over more refined carbohydrate options

Tip 5: Choose fresh, canned, or frozen fruit more often than fruit juice

Fruit juice has little or no fiber, and the calorie content may be high. Fresh, canned, or frozen fruit is often better for you. If you eat canned fruit, opt for fruit packed in water or juice rather than syrup.

Tip 6: Use fats and oils sparingly

Whilst ‘good’ fats are essential to a healthy diet they are still high in calories so may inhibit weight loss if not used sparingly. Good fat choices include – Olive oil, avocados, nuts, nut butters, olives and fish. 

Tip 7: Eat sweets & refined sugars sparingly

Limit foods and beverages that are high in added sugars.

Tip 8: Have low-fat, low-sugar snacks on hand

Whether you are at home, at work, or on the go, having a healthy snack option on hand will help to combat hunger and prevent overeating… as well as helping you avoid reaching for the junk food!

Easy Snack Ideas

• low sugar yoghurt
• rice cakes
• fresh or canned fruits
• sliced vegetables or baby carrots
• dried fruit and nut mix (no more than a small handful)
• air-popped popcorn sprinkled with garlic powder or other spices
• high-fiber, low-sugar cereal
• Hummus
• ‘bliss’ balls (only a couple)