Nutrition in a Nutshell

7 Hints for Health Eating

1. Plan ahead. It is easier to eat from the five food groups if you eat regularly.

2. Reduce your consumption of oil (yes, you can have too much olive oil!). Use a spray instead of pouring it directly from the bottle to the pan or plate.

3. Limit your intake of processed food and take-away foods.

4. Save sweet treats such as cakes and biscuits for special occasions.

5. Opt for the maximum number of servings in a food group if you are living an active lifestyle.

6. Drink lots of water. It is the perfect fluid without kilojoules or caffeine.

7. Eat sensibly – think about your portion sizes.

So how much is a serving?

One serve of -	Measurement	Rough Guide (adults only)	Main Distinguishing Nutrients
Red meat	150 – 200 g	Palm-sized serving of lean red meat	(Please combine this box with the one below – listing protein, iron and zinc for meat, chicken and fish)
Chicken or fish	200 – 250 g	Hand-sized serving of chicken or fish	Protein, iron, zinc
Fruit	150 g	1 medium apple; or 1 ½ teaspoons dried fruit; or 1 cup canned or chopped fruit; or ½ cup fruit juice	Different vitamins and minerals depending on the vegetables chosen
Milk, yoghurt and cheese	250 ml milk; or 200 g of yoghurt; or 40 g of cheese	1 cup milk; or 1 small carton yoghurt; or 2 slices cheese	Calcium, protein
Vegetables	75 g	½ cup cooked vegetables; or 1 medium potato; or 1 cup salad vegetables	Different vitamins and minerals depending on the vegetables chosen
Bread, cereals, rice and pasta	Depends on selection	2 slices bread; or 1 medium bread roll; or 1 cup cooked rice, pasta or noodles	Carbohydrate, iron, thiamin

Still confused about serving sizes? Try Hanan Saleh’s dinner plate ready reckoner – it’s as easy as pie!

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Eating the Ranbow

Food Investigators’ nutritionist Hanan Saleh says while it is important to eat a variety of foods from the five food groups, it is also important to eat a variety of differently coloured food. Different colours provide different antioxidants, vitamins and minerals. Here are a few to chew on!

Foods such as...	Are a good source of...
Tomato, watermelon, guava, pink grapefruit, red capsicum	Lycopene
Carrot, mango, pumpkin, sweet potato	Beta-carotene
Papaya, lemon, squash, pineapple, yellow capsicum	Vitamin C, flavonoids
Spinach, brussel sprouts, celery	Folate
Blueberries	Anthocyanins
Grapes, berries, plums	Reservatrol
Whole grains, legumes	Fibre

Remember! When cooking at home grilling, stir-frying, light microwaving and steaming is IN and deep-frying and prolonged boiling is OUT.

Eating Out

When craving a...	Ask for...
Sandwich/ Hamburger/ Kebab	NO butter, margarine, mayonnaise, salt LIMIT the amount of meat LOAD UP on vegetables or salad
Pizza	NO thick crust (ask for thin instead) LIMIT the amount of cheese LOAD UP on vegetarian toppings
Pasta	NO creamy sauces (ask for tomato-based sauce instead) LIMIT the amount of cheese LOAD UP on a side serving of vegetables ASK for an entrée-sized serve instead of a main-size
Asian cuisine	NO curries based on satay or coconut milk LIMIT your intake of rice LOAD UP on stir-fry dishes with heaps of vegetables
Steakhouse	NO salt, creamy or sweet sauces LIMIT your serving to a palm-sized piece of meat LOAD UP on a side serving of vegetables or salad