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MAKING HEALTHY EATING EASY

Healthy EatingWhat you choose to eat affects your energy levels, your fitness performance and recovery, brain fog, mood, sleep quality as well as reduces your risk of developing some chronic diseases.Your first change – increase your veggie intake by adding an extra cup of veggies to one of your meals each day.

HydrationStaying hydrated with water reduces tiredness, fatigue, weakness and cravings. It improves overall energy levels, mood, brain fog and exercise performance and recovery.Your first change – carry a water bottle with you everywhere you go and sip regularly.

THE FIVE HEALTHY LIFE FUNDAMENTALSThese fundamental areas are the key to a healthy, happy and well balanced life.

If you can make small changes that positively improve each of these areas then you will achieve balance – we have provided one small

change in each area for you start making now!

Health and happiness comes from a few small lifestyle choices that work together to form balance.When you have balance in your life, your fitness, energy levels, weight, health, mood

and overall quality of life will improve.How do I achieve balance?By making lifestyle choices that improve the following five fundamentals to a healthy life.

WELCOME TO YOUR PERSONAL GUIDE FOR A HEALTHIER HAPPIER LIFE

To begin with, we just want to touch on some essential areas of your life that are key to health and happiness.

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FitnessRegular exercise will improve your energy, mood, stress levels, sleep, disease risk and along with the right nutrition, improve your weight and muscle mass.Your first change – go for a half hour walk on days you aren’t attending LLGA classes. Walking is a low impact exercise that will get the body moving and clear the mind.

Sleep Getting enough sleep will improve your energy levels, exercise performance and recovery, focus at work, stress levels, mood and help to reduce cravings.Your first change – turn off all screens an hour before bed. Use this time to read, meditate, do a jigsaw, have a bath, listen to music or whatever it is that will help you switch off and relax.

Remember, the fundamentals all work together and rely on each other.

For example, to improve your fitness by attending a cross training class, you need to eat healthy to fuel your body with the right food, be hydrated, and have had a good nights sleep in order to have enough energy to get through your workout.

Mindfulness & Mental WellbeingTaking time to be mindful and breathe will help to improve your stress levels, sleep quality, mood, mental clarity and help to prevent overeating.Your first change – do some breathing exercises or meditation for 10mins when you get into bed.

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WELCOME TO YOUR PERSONALISED HEALTHY EATING PLAN!

Before we get started, we want to make it clear...

We just want to show you a simple way of eating that will improve your energy levels, health and happiness!Your nutrition plan will guide you in making healthier choices by helping you become more aware of what you are eating and drinking, and how much.

THIS IS NOT A ‘DIET’ WITH RULES AND

RESTRICTIONSLET US SHOW YOU HOW HEALTHY EATING

CAN BE QUICK, EASY AND YUMMY!

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Benefits of healthy eating

Your personalised nutrition plan

Portion size guide

Healthy meal ideas

Eating processed foods

Basic pantry essentials

Limiting alcohol

Staying hydrated

CONTENTSHere is what we will guide you through to get you

on your way to eating healthy and feeling amazing:

Sample day of healthy eating

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MENTAL

Improves your mood, happiness and overall

mental health.

HEART

Helps reduce your risk of chronic diseases like heart disease, diabetes

and some cancers.

WEIGHT

Helps to maintain a healthy weight and

waist circumference which is a powerful

indicator of your disease risk.

MUSCLE

Helps to build muscle mass which improves

your strength and mobility.

ENERGY

Improves your energy levels giving you less

brain fog and fewer cravings.

BENEFITS OF HEALTHY EATING

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Your daily energy target is 8,000kjs.

To reach your personal goal, we recommend you have the following daily portions from the five food groups.

If you have changed your weight stats, your goal or physical activity levels on our website (under edit my profile), make sure you re-download your nutrition

plan as your daily energy target may have changed.

Instead of you having to count kilojoules we have made it easier by creating a personalised Daily Portion Guide for you.

YOUR PERSONALISED NUTRITION PLAN

We have used the information you provided us upon registration to create your personalised eating plan.

7 Portions of Vegetables

2 Portions of Fruit

5 Portions of wholegrain Carbohydrates

3 Portions of Healthy Fats

5 Portions of Protein

3

5

5

21 Circle =1 PortionWe have used these coloured circles throughout your plan to represent how many portions of each food group are in 1 serving of our recipes

Daily Portion Guide

7

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PORTION SIZE GUIDE

= 1 VEGGIE PORTION - 150-250kj each

= HEALTHY FAT PORTION - 200-300kj each

= 1 FRUIT PORTION - 250-350kj each

= 1 WHOLEGRAIN CARB PORTION - 400-500kj each

= 1 PROTEIN PORTION - 500-600kj each

1/2 cup cooked vege

90g raw leanred meat

10g nuts or seeds

1 small or 1/2 medium (40g) wholemeal wrap

or pita bread

1/4 avocado 1/2 TSBP nut butter

1 medium sizepiece

1 cup leafy greens

roughly the size of your thumb

1 cup diced fruit

1 medium potatoor 1/2 sweet potato

1 cup legumes(chickpeas, beans, lentils)

1 cup legumes(chickpeas, beans, lentils)

1/2 cupcooked oats

1 cup (250ml) low-fat milk or milk alternative

3/4 cup low-fat yoghurt

50g feta cheese

1/2 cup frozen vege

170g tofu

11/2 TBSP hummus

1/2 TBSP extra virgin olive oil

2 small sizepieces

1 cup raw salad

11/2 TBSP dried fruit

2 eggs

3 wholegraincrispbreads

1/4cupmuesli

2/3 cup wholegrain cereal flakes

30g nuts or 1 TBSP nut butter

1/2 cup canned tomatoes 1/2 cup

grapes / berries

115g raw white fish

100g raw salmon(this also counts as 1 fat portion)

100g raw salmon(this also counts as 1 fat portion)

2 slices or 1/4 cup grated 40g low-fat hard cheese

roughly2 handfuls

roughly1 handful

roughly1 handful

roughly the size and thinkness of

your palm

1 slice (40g) wholegrain bread

100g rawchicken breast

1/2 wholemeal bread roll

1/4 cup wholemeal flour

Remember these portion sizes are an approximation. Your hand size is an average estimate of how much Your body needs.

1/2 cup cooked wholegrains (brown pasta, rice, cous cous)

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SAMPLE DAY OF HEALTHY EATINGTo help you get started, we have provided you with

an example of what a day of healthy eating using your personal daily portion guide would look like

VEGETABLES

7

BREAKFASTCereal

LUNCHChicken wrap

DINNERBaked eggplants with greek salad

1 CUP CHOPPEDFRUIT

1 BANANA OR½ CUP BERRIES

½ CUP VEGGIESTICKS

3 RICE CAKES

2 CUPS SALAD

2 CUPS VEGE (EGGPLANT, CANNED TOMATOES,

GREEK SALAD)

50G FETA CHEESE ½ CUP CHICKPEAS ½ TBSP EXTRAVIRGIN OLIVE OIL

100G CHICKEN1 CUP BLACK BEANS

1 WHOLEGRAINWRAP

½ TBSP EXTRAVIRGIN OLIVE OIL

1 1/2 TBSP HUMMUS

1 CUP LOW-FAT MILK 1 1/3 CUPS WHOLEGRAINCEREAL

SNACKRice cakes

SNACKYoghurt

PORTIONTOTAL

FRUIT

2

PROTEIN

5

CARBS

5

FATS

3

Feeling overwhelmed? We understand you may not have time to plan and portion out every meal of the day!It’s all about becoming more aware of your food choices and serving sizes when you’re serving up your meals at home or eating out.

Here are two baby steps to start eating:1. Swap a couple of your regular foods with foods from the healthy food groups. e.g. swap your sugary cereal for wholegrain cereal flakes or your sugary afternoon snack for yoghurt and fruit.

2. When serving your food at home or at a restaurant, start to be mindful of how much of each food group you are eating. e.g. do you need to add another portion of vegetables? How big is your serving of meat? How many portions of carbohydrates do you think are in your meal?”

Remember1 Circle

=1 Portion

¾ CUP LOW-FAT YOGHURT

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CEREAL / MUESLImixed berries / chopped fruit

low fat milk or low fat yoghurt

nuts / seeds

BREAKFAST IDEAS

Fruit

Protein

Carb

Fat

OVERNIGHT OATSberries

low fat milk

oats

nuts / seeds

Fruit

Protein

Carb

Fat

EGGS WITH SMASHED AVO ON TOASTtomato

eggs (pan-fried or poached)

wholegrain toast

avocado

Veg

Protein

Carb

Fat

BREKKIE WRAP

wholegrain wrap

eggs (scrambled)

extra virgin olive oil

tomato, spinach, mushrooms, parsleyVeg

Protein

Carb

Fat

BREKKIE BEANSonion, garlic, canned tomatoes

white beans

eggs (poached)

extra virgin olive oil

Veg

Protein

Carb

Fat

wholegrain cereal / low sugar muesli

PORRIDGEFruit banana

oats

milk

peanut butter

Protein

Carb

Fat

Click the images to see

the recipes online

Remember1 Circle

=1 Portion

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LUNCH IDEAS

SALMON & SPRING VEGGIE PASTA SALAD

salmon, parmesan

wholemeal pasta

extra virgin olive oil

asparagus, peas, rocket, canned tomatoesVeg

Protein

Carb

Fat

WRAPSsalad ingredients

avocado or hummus

wholegrain wrap

chicken, tuna, roast beef, lamb or beans

Veg

Protein

Carb

Fat

pumpkin, sundried tomatoes, basil, side salad

PUMPKIN, SUNDREID TOMATO & BASIL FRITTATA

eggs, milk

oil in sundried tomatoes

serve with slice of wholemeal bread or boiled potato

Veg

Protein

Carb

Fat

RISSOLES WITH GRILLED PINAPPLEVeg

wholegrain cereal / muesli

lean beef mince, cheese

extra virgin olive oil

Protein

Carb

Fat

beetroot, salad greens, tomato, pineapple

TROPICAL CHICKEN SALAD

chicken, cashews

black beans

extra virgin olive oil, cashews

mango, spinach, tomatoes, cucumber, corianderFruit + Veg

Protein

Carb

Fat

VEGGIE COUS COUS SALAD

eggs (poached)

wholemeal cous cous

olive oil, almonds

capsicum, pumpkin, beetroot, spinach, parsley Veg

Protein

Carb

Fat

Click the images to see

the recipes online

Remember1 Circle

=1 Portion

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DINNER IDEAS

CHICKEN BURGERVeg

chicken mince, cheese

wholegrain bread rolls

extra virgin olive oil

Protein

Carb

Fat

lettuce/spinach, tomato, grated sweet potato

FISH & CHIPSVeg

fish

potatoes

extra virgin olive oil

Protein

Carb

Fat

white potato, sweet potato, parsley, side salad

POTATO TOP FISH PIEVeg

almonds, chickpeas, feta

wholemeal cous cous

extra virgin olive oil, almonds

Protein

Carb

Fat

potatoes, broccoli, spring onion, dill, garlic

BAKED EGGPLANTSVeg

chickpeas

feta, chickpeas, greek yoghurt

extra virgin olive oil

Protein

Carb

Fat

eggplant, tomato, cucumber, red onion, olives, can tomatoes

HIDDEN VEGGIE PIZZAVeg

low fat cheese

extra virgin olive oil

Protein

Carb

Fat

zucchini, capsicum, mushrooms, basil

wholemeal pita bread or pizza base

ONE PAN MINCE AND RICEVeg

lean beef mince, lentils

extra virgin olive oil

Protein

Carb

Fat

frozen vegetables

brown rice

Click the images to see

the recipes online

Remember1 Circle

=1 Portion

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RICE CAKES OR WHOLEGRAIN CRACKERS

VEGGIE STICKS AND DIP

YOGHURT

SNACK IDEAS

Hummus Guacamole Low-fat cream cheese and dill

Peanut butter and banana Nuts and seeds Chopped fruit or berries

Greek yoghurt, berries and sliced kiwifruit

Low-fat cheese, tomato and vegemite

Hummus with veggie sticks

Avocado and canned tuna

Peanut butter and banana

Low-fat cream cheese and cucumber

Snacks are a great way to keep you going between meals.

Snacking is perfectly healthy if you are mindful of your portions and are choosing snacks from the healthy food groups.

Fruit Carb Protein

Carb Protein Fat

Vege Fat

Protein Fat

Vege Carb Fat

Vege Protein Carb

Vege Fat

Protein Fat

Fruit Carb Protein

Vege Carb Protein

Vege Protein

Fruit Protein

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PANTRY BASICSHere are some kitchen essentials to help you

get started with healthy eating.

These are the basic ingredients used in our nutritious recipes.

DRIED HERBS AND SPICES

chilli powder/flakes

garlic powder

onion powder

cajun seasoning

cinnamon

paprika

cumin

mixed herbs

coriander

cardamom

turmeric

curry powder NUTS & SEEDS

walnuts

almonds

pumpkin seeds

sunflower seeds

sesame seeds

OILS / VINEGARS extra virgin olive oil

balsamic vinegar

white vinegar

CANNED GOODS diced tomatoes

chickpeas

corn

lentils

beans

tuna

salmon

FROZEN peas

vegetables

berries

poultry

fish

meat

PRODUCE onions

garlic

lemons

DAIRY low-fat greek yoghurt

low-fat cheese

low-fat milk

eggs

CONDIMENTS honey

nut butter

maple syrup

soy sauce

mustard - dijon / wholegrain

garlic paste

tomato paste

chicken/vegetable stock

curry paste

GRAINS rice - brown

rice cakes

oats - wholegrain

crispbreads/rice cakes - wholegrain

pasta - wholemeal

cous cous – wholemeal

breadcrumbs

BAKING wholemeal plain flour

wholemeal self-raising flour

sugar

vanilla extract

dark choc chips

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8 cups (250ml) Get into the habit of drinking a cup of water when you wake up and before and after each meal.

4 standard size drink bottles (600ml) Keep a drink bottle on you everywhere you go, so you can regularly sip away.

STAYING HYDRATEDHere are some important tips for keeping hydrated

WATER80% of Australian’s don’t drink enough water. Dehydration can cause fatigue, headaches, mood swings, dizziness, slow responses, tiredness, and weakness.

Dehydration can also increase cravings and be mistaken for hunger. If you experience any of these symptoms regularly, you may be dehydrated without even knowing it!

These drinks are very high in sugar and provide no nutritional value to your body.Did you know, one can of coke has a whopping 10 teaspoons of sugar in it!

FRUIT JUICEFruit Juice is not as healthy as it may sound. Did you know one cup of fruit juice can have up to 7 teaspoons of sugar in it!

We recommended sweetening up sparkling water with fresh fruit instead.Click on this image to check out some yummy combinations we have come up with to quench your thirst

This amount of sugar will give you a quick energyburst but then your energy levels will quickly crash leaving you feeling tired.We recommend reducing these drinks to no more than one small can per week if any.

=

=

SOFT DRINKS, SPORTS DRINKS AND ENERGY DRINKS

AIM FOR AROUND 2 LITRES OF WATER PER DAY. WHAT DOES 2 LITRES OF WATER LOOK LIKE?

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Foods that have been highly processed usually have added sugars, fats, salt and preservatives. This includes pre-packaged snacks, sweets and meals found in the supermarket, as well as takeaway meals and snacks.These types of foods provide little nutritional value and are not essential

for your health.In fact, they can have a detrimental effect on your health and increase your risk of diseases like obesity, diabetes, heart disease, and some cancers. Eating too many of these foods can also contribute to feelings of depression and anxiety.

SO I CAN NEVER EAT MY FAVOURITE TAKEAWAYS AGAIN? Good news folks, they can be enjoyed in small amounts.The added sugars, fats, and salt in these foods make them very high in kilojoules and easy to overeat.That is why you only need a small amount, as they can quickly lead to weight gain.

PROCESSED FOODSWhat are processed foods?

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2 slices take-away pizza

12 fried hot chips

1/2 takeaway burger

2 small biscuits / cookies

1/2 doughnut

1/2 small choc bar, or 4 squares of chocolate

homemade pizza

homemade hot chips

homemade cheeseburger

choc chip muffins

chewy oat bites

choc yoghurt

Click the images to see

the recipes online

ONE SERVING OF PROCESSED FOODS

YUMMY HEALTHY ALTERNATIVES

WHAT DOES A ‘SMALL AMOUNT’ OF PROCESSED FOODS LOOK LIKE?Here are some examples of what a serving size of processed foods looks like.We have also provided you with healthier options to swap your regular takeaways and other processed snacks for.What we want is for you to notice the changes in how you feel when you make choices that benefit your health!

Remember, a serving size of processed foods is much smaller than our healthier counterparts. This is because the added sugars, fats and salt in these foods make

them much higher in energy compared to our healthier alternatives! So check out our healthy options and eat MORE!

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ALCOHOL CONSUMPTIONIf you enjoy a drink, then the good news is we are

not going to tell you to stop altogether.

WHAT DOES 1 STANDARD DRINK OF WINE LOOK LIKE?

IT’S IMPORTANT YOU MAKE SMALL CHANGES THAT YOU CAN STICK TO IN THE LONG TERM.

HOW MANY STANDARD DRINKS ARE IN YOUR BEER?

100ml(Most restaurants

pour 150ml)

1 Bottle contains 8 standard drinks

• 1.25 in full strength beer

• 1 in mid strength beer

• 0.75 in light beer

HERE’S OUR ADVICE

WINE BEER

• Have no more than 2 standard drinks on any day.• Have a glass of water in between drinks.

• Ensure you have at least 3 alcohol-free days every week.• Try to take small sips and drink slowly.

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CONCLUSIONA WORD FROM OUR NUTRITIONIST

Hi, I hope you have enjoyed reading through your healthy eating guide and aren’t feeling too overwhelmed. Please remember we want healthy eating to fit in with your lifestyle. If you make just one small change, like adding an extra cup of veggies to your dinner each night, this will start to make a positive impact on your health!There is no perfect ‘diet’ out there and different things work for different people. Don’t forget no one is perfect, so be kind to yourself. We all have the occasional blow out, whether it’s over eating, drinking too much alcohol or staying up too late. But, don’t beat yourself up about it, wake up the next day and make some healthy life choices like having a nourishing breakfast, going for a walk and having an early night.

It’s all about YOU making choices that will help YOU to feel happier, healthier and full of energy.Remember healthy eating helps improves how you feel, how much energy you have to exercise, how your body recovers after exercise, how clearly you think and concentrate, your sleep quality and your disease riskI hope you can use your healthy eating plan as a guide to help you make small changes over time, enjoy what you’re eating and feel good from the inside out!If you have any questions about your healthy eating plan please don’t hesitate to contact mejmckinnie@livelifegetactive.com

Jazmyn is our in-house nutritionist. She creates our weekly recipe videos and nutrition blogs as well as developing our nutrition plans. Jazmyn studied her Bachelor of Food and Nutrition Science at Deakin University in Melbourne and has since become registered Associate Nutritionist with the Nutrition Society of Australia.

ABOUT OUR NUTRITIONIST

We hope you enjoy your journey to becoming a happier and healthier you!

Healthy regards

The Live Life Get Active Team

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3798927/

https://www.mdpi.com/1420-3049/20/12/19753

https://www.who.int/dietphysicalactivity/publications/trs916/download/en/

https://www.wcrf.org/dietandcancer

https://www.ncbi.nlm.nih.gov/pubmed/18646086

https://www.ncbi.nlm.nih.gov/pubmed/21715296

https://www.ncbi.nlm.nih.gov/pubmed/20048020

https://www.ncbi.nlm.nih.gov/pubmed/23720230

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924200/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/

https://www.ncbi.nlm.nih.gov/pubmed/11237349

https://www.waterlogicaustralia.com.au/resources/are-we-drinking-enough-water/

References:

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