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Wellbeing Diet Principles Keep a healthy weight Your primary goal should be to achieve and maintain a healthy weight. If you are overweight, reducing kilojoules from the food you eat and burning more kilojoules through physical activity is the key to success. Maximise food variety A healthy diet includes eating the right amounts of all the food groups every day. We need essential vitamins and minerals from different foods. Eat a wide variety of food to maximise your intake of protective food components like antioxidants, phytochemicals, vitamins and minerals, to enhance your wellbeing. As a general guide, aim for 30 different types of food a day. Get the right balance Sugar adds kilojoules to your diet. There are no nutrients or potent antioxidants present. It is fine in moderation. Fats can be either good or bad. Most people have to cut down on total fats and saturated fats but however, increase their intake of healthy fats like potent omega-3 fatty acids. Salt is often linked to high blood pressure and kidney disease. It is important to limit your salt intake by choosing products that has no salt, low salt or salt reduced. Boost your immunity Your immune function decreases with age and stress, and also the lack of sufficient sleep. You can boost your immunity with the following. Vitamin C Go for a daily serving of vitamin C-rich fruit (kiwifruit, especially kiwi gold) or juice such as citrus and blackcurrant. Vitamin C-rich vegetables includes capsicum, tomatoes, cabbage, wombok and broccoli. Eating raw or cooking lightly would be the best method for maximised benefits. Zinc Oysters has one of the richest dietary sources and three to four servings of lean red meat should be taken every week. You can also go for wholegrain cereals, but it is not as easily absorbed as from meat and seafood. Iron Go for three to four servings of lean red meat each week. Eat plenty of vitamin C-rich foods and herbs, such as parsley, with meals, to help boost absorption of iron from non-meat sources like leafy green vegetables, iron-fortified breakfast cereals and breads and legumes.


Wholegrains for whole benefit A healthy diet for adults should include 4 servings of grain-based foods every day, of which at least half of these servings should be wholegrain foods. They have a rich source of antioxidants and provides the body with vitamins (E, B6 and folate), minerals (selenium, copper, iron, zinc, manganese and magnesium), fibre, resistant starch, phytoestrogens and unsaturated fatty acids. Don’t forget the fibre Dietary fibre is one of the key factors to a good working bowel and digestive system. There are three types of fibre that work together - soluble fibre, insoluble fibre and resistant starch. Soluble fibre helps slow the digestive process, allowing for maximum absorption of nutrients. Good sources include oats and oat-based foods, fruit and legumes. Insoluble fibre helps to prevent the build up of waste products and toxins in the body. Good sources include wholegrain breads and cereals, vegetables, fruit skins and seeds, and unprocessed bran. Resistant starch encourages the growth of beneficial bacteria, and produces compounds that help keep the bowel lining healthy. It also helps with elimination. Foods naturally high in resistant starch include underripe bananas, cold cooked potato, cold pasta and rice, and legumes such as baked beans. Hi-Maize and inulin are natural ingredients with very high amount of resistant starch, and added to certain commercial products.


Foods that fight type-2 diabetes There are two main types of diabetes – Type 1 or insulin-dependent diabetes where the pancreas does not produce enough insulin, and Type 2 diabetes (previously known as non-insulin dependent diabetes or matureonset diabetes) where the insulin produced is not strong enough to control the level of sugar in blood. The key issue for treatment is the same as for protection, and that is to maintain a healthy weight, do plenty of physical activity (including strength training) and follow a low-saturated fat, high-fibre diet that includes wholegrains, fruit and vegetables. Studies have shown that people who eat 2-3 servings of wholegrain foods each day are 20-30 per cent less likely to develop Type 2 diabetes than people who don’t eat any. Fighting foods + Wholegrain breads, including fruit loaf and soy and linseed bread + Breakfast cereals, including oats, porridge and bran + Pasta and noodles + All legumes, including baked beans + Basmati or doongara rice + Orchard fruits, including apples, oranges, peaches and pears + Sweet corn and sweet potato + Reduced-fat yoghurt and milk


Foods that fight bowel disorders It is not only the food you eat that affects your bowels. Stress, medications, travel and alcohol are also the factors that can cause changes to bowel disorders. The best indication for a well-functioning bowel is regularity. To help fight bowel disorders or protect yourself against bowel disorders, a healthy diet that is high in fibre and low in fat and salt should be followed. Sufficient fluid intake can help to maintain hydration and lubricate waste in the bowels. Regular intake of foods with probiotics can help promote an optimal balance of good bacteria that offer superior protection. Other than maintaining a healthy diet, regular physical activity and effective stress management should be implemented too. Also, cut out unhealthy habits like smoking and excessive alcohol consumption. Fighting foods + Fruit and vegetables + Wholegrain breads, pasta, rice and cereals + All legumes, including baked beans + Nuts and seeds + Probiotic yoghurts and drinks + Foods enriched with inulin or resistant starch like hi-maize, know as “invisible fibre� + Plenty of fluids (8-10 glasses of water a day)


Foods that fight cancer Recent research has shown that a modifiable risk factor, including obesity, low fruit and vegetable intake, physical inactivity, smoking and alcohol use, may be a contributing factor to a third of cancers. A diet rich in grains, fruit and vegetables is particularly important. These foods are low in saturated fat and high in fibre. They also contain antioxidants that can help fight cancer. These antioxidants work to clean up the free radicals, or unstable molecules, in your body that can cause cellular changes that may lead to cancer. It is recommended to eat meat in moderation: 3-4 servings of cooked lean red meat each week and limiting processed meats. You should also limit high heat forms of cooking meat, such as using the barbecue, as the smoking and charring of meat may also cause the production of harmful chemicals. It is not proven that these chemicals can cause caner in humans, but animal studies has revealed some concerns. Healthy eating diet cannot cure cancer, but these good nutrition can help to boost your immune system and help the body to cope with treatment and repair of body tissues. Fighting foods + Dark leafy vegetables + Yellow/orange vegetables and fruits + Garlic, onions, chives and leeks + Brussels sprouts, broccoli, cabbage and cauliflower + Citrus fruits, melon, kiwifruit and berries + Tomatoes + Wholegrains, nuts and seeds + Legumes + Herbs and spices (mint, basil, oregano, sage, thyme, rosemary, parsley, linseed, ginger, turmeric, dill, coriander, fennel, cumin, anise and caraway)


Foods that fight osteoporosis Osteoporosis is a condition in which bones lose calcium, become fragile and fracture more readily. Risk factors of osteoporosis include a family history, poor calcium intake, lack of vitamin D, low exercise levels, smoking, high alcohol and salt intake, and possibly high caffeine intakes, delayed mernache (onset of menstruation), early menopause and some medications.The key to healthy bone habitsis to ensure you are getting your daily requirements of calcium and protein. Dairy products are an excellent source of calcium, it offers other important nutrients such as protein, and the calcium is readily absorbable. Reducedfat dairy products are recommended. Food containing phytates (wholegrain cereals, seeds, soy and legumes) or oxalates (tea, spinach and rhubarb) can also bind calcium, making it unavailable for absorption. While some of these foods also contain calcium, it is not absorbed as efficiently as other foods, such as dairy. Fighting foods + Dairy products: milk, cheese and yoghurt (including low-fat varieties) + Canned fish with edible bones (salmon, sardines) + Nuts and seeds + Green leafy vegetables and asian greens + Tofu and other soy alternatives + Calcium-fortified soy drinks and other calcium-fortified foods


Daily servings and serving sizes Food group

Daily servings

A good source of

bread, cereals, rice, pasta, noodles

Women: 4-6 Men: 5-7

Rich in the B vitamins folate, thiamin, riboflavin and niacin. Provides fibre and carbohydrates – wholemeal varieties are richer in fibre than refined.

vegetables Women: 4-7 and legumes Men: 6-8

Vitamins, minerals, dietary fibre and carbohydrates.

fruit

Women: 2-3 Men: 3-4

Vitamins especially vitamin C and the B vitamin, folate.

milk, yoghurt, cheese

Women: 2-3 Men: 2-4

Calcium

meat, fish, poultry, eggs, nuts

Women: 1-1.5 Men: 1.5-2

Protein, niacin and vitamin B12 and a particularly good source of the minerals iron and zinc.

fats and oils

Women: 0-2.5 Men: 0-3

Unsaturated fats may help lower cholesterol levels, while saturated fats can increase the risk of heart disease.


Recommended fat intake per day Recommended total fat intake

Recommended total daily saturated & trans fat intake

low kilojoule intake (6000kJ/day) young children inactive/eldery

50g

less than 13g

medium kilojoule intake (8000kJ/day) older children many women inactive men

65g

less than 18g

high kilojoule intake (10,000kJ/day) active teenagers active men very active women lactating women

80g

less than 22g

very high kilojoule intake (12,000kJ/day) very active teenagers very active men

95g

less than 26g

What group are you?


Nuts can help to fight bowel disorders and cardiovascular disease. It contains high fibre content and essential vitamins and minerals.

+ Nuts contain healthy oils, fibre, vitamins and minerals, potent phytochemicals and the amino acid arginine (useful in enhancing the immune system). + A serving of nuts five times a week may cut the risk of coronary heart disease by 20-40 percent.

One Serving: 25 Eatlite’s almonds.


+ Each type of nut has its own benefits. Mix your nuts to enjoy the full benefits. + Nuts are one of the foods that help to fight bowel disorders. A high-fibre diet is recommended for prevention of common bowel disorders. Fibre helps to smoothen your stools and makes waste products pass more quickly through your system. + Nuts like walnuts and almonds can help to fight cardiovascular disease.


Wholegrain cereal contains vitamins, minerals, fibre, antioxidants and many other nutrional values that can help fight bowel disorders.

+ Wholegrain provides the body with vitamins (E, B6 and folate), minerals (selenium, copper, iron, zinc, manganese and magnesium), fibre, resistant starch, antioxidants, phytoestrogens amd unsaturated fatty acids. + Wholegrain cereal is one of the foods that help to fight bowel disorders. A high-fibre diet is recommended for prevention of common bowel disorders. Fibre helps to smoothen your stools and makes waste products pass more quickly through your system.

One Serving: 30gm of Eatlite’s Cornflakes


Breakfast + 1 serving (30gm) of Eatlite’s cornflakes + 1 serving (250ml) of Eatlite’s low fat milk Did you know People who regularly skip breakfast had 4.5 times the risk of obesity as those who normally eat breakfast. Eating breakfast also can have a significant effect on learning, with students more interested and better able to pay attention and retain information.


eatlite a tempting box of

WHOLE GRAIN LINGUINE

Wholegrain contains vitamins, minerals, fibre, antioxidants and many other nutrional values that can help fight cardiovascular disease.

+ Wholegrain cereal is one of the foods that help to fight bowel disorders. A high-fibre diet is recommended for prevention of common bowel disorders. Fibre helps to smoothen your stools and makes waste products pass more quickly through your system. + Wholegrain foods are associated with reduced cardiovascular disease and several cancers, with a 68 per cent decreased risk of coronary heart disease observed in high-wholegrain diets.

One Serving: 250gm of Eatlite’s whole grain linguine


Linguine with tuna and tomatoes Preparation time 10min Cooking time 20min Serves 2 Per serving Calories 524; Fat 16 g (Saturated 2 g); Cholesterol 6 mg; Sodium 641 mg; Carbohydrate 73 g; Fiber 7 g; Protein 24 g + 100g Eatlite’s linguine + 250g Eatlite’s diced tomatoes (can) + 2 garlic cloves + Olive oil

+ Salt + Basil leaves + 250g canned tuna

01 Soak the Eatlite’s linguine in salted boiling water until al dente. 02 Meanwhile, heat the olive oil in a large skillet over medium heat. Add in garlic cloves and let it simmer. 03 Pour Eatlite’s diced tomatoes into the pan, together with tuna and olives. Stir for about two minutes. Add in basil leaves. 04 Drain the Eatlite’s linguine, add and stir together with sauce. Season with salt and pepper. Serve.


Citrus food can help to protect against various types of cancer. It is recommended that one consume 1-2 servings of citrus fruit a day.

+ Report has shown that citrus food such as oranges, lemon, lime and grapefruit can help to protect against various types of cancers. The greatest protection is for cancers of the mouth, oesophagus, larynx and stomach, where studies showed risk reductions of 40-50 per cent by consuming 1-2 servings of citrus fruit a day.


Lime Sorbet Preparation time 20 minutes Cooking time 10 minutes (not including cooling and freezing time) Serves 8 Per serving 472kJ (113 cal); 0.1g total fat (0g saturated fat); 27.9g carbohydrate; 0.7g protein; 0.2g fibre + 2 tablespoons finely grated lemon rind + 1 cup (220g) caster sugar + 180ml Eatlite’s lime juice concentrate

+ 625ml water + 1 egg white

01 Stir rind, sugar and water in medium saucepan over high heat until sugar dissolves; bring it to boil. Reduce heat; simmer without stirring, uncovered, 5 minutes. Transfer to large heatproof jug, cool to room temperature; stir in juice. 02 Pour Sorbet mixture into loaf pan; cover tightly with foil; freeze 3 hours or overnight. 03 Process mixture with egg white until smooth. Return to loaf pan, cover; freeze until firm.


Soy beans has many positive benefits for your health. It also contains calcium that help to fight against osteoporosis.

+ Soy beans contains high-quality protein. The ingredients have positive benefits for heart health and possibly diabetes control, cancer prevention (breast, bowel and prostate) and decreasing menopausal symptoms. + Soy milk contains a high amount of calcium, which can help to fight osteoporosis. Osteoporosis is a condition in which bones lose calcium, becomes fragile and fracture more readily.

One Serving: 250ml of Eatlite’s less sugar soymilk


Pear Smoothie Preparation time 5 minutes Makes 1 Litre (4 cups) Every 250ml 589kJ (141 cal); 2.8g total fat (0g saturated fat); 25.5g carbohydrate; 1.9g protein; 2.6g fibre + 500ml Eatlite’s less sugar soymilk + 2 (460g) medium pears + 1 tablespoon honey 01 Peel and core pears then chop coarsely. 02 Blend or process ingredients until smooth.


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