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Let’s All Eat a Diet With Good Nutrition!

We dietitians talk to you about nutrition all the time. No matter if you are coming to see us regarding weight loss, weight gain, diabetes, high blood pressure, or high cholesterol etc., we advise you to have a diet with good nutrition. Some of my overweight clients always argue, “Isn’t my weight proving that my diet has already been giving me too much nutrition over the years?” Is it really that simple? The fact is, an overweight person can still be eating a diet that is not giving them all the nutrition their body needs.

Good nutrition means adopting healthy eating habits and a balanced diet. The following points are the keys to a) Healthy Eating Behaviours, and b) A Balanced Diet.

a) Regular meals and Snacks

  • Eat your breakfast, lunch and dinner
  • Eat snacks in small amount
  • Avoid being too full or too hungry
  • Chew well and eat slowly
  • Know what you are eating
  • Enjoy your food
  • Drink 6-8 glasses of fluid a day

b) Moderation and Variety

  • The Food Pyramid is always your eating guide
  • Eat a wide variety of food
  • Control your food portions
  • Learn about healthy snacks
  • Know what substitutes to have if you are avoiding certain food groups

A sample balanced diet:

Breakfast:
a bowl of oatmeal with milk and sultanas
Mid morning snack:
a small apple
Lunch:
tuna salad sandwich
soda water
Afternoon snack:
a small tub of low fat yoghurt
Dinner:
a bowl of boiled rice (5 full tablespoons)
120g of grilled lean meat
200g boiled/stir fried mixed vegetables
(e.g. green pepper, carrot, and mushrooms)
Evening snack:
10 small grapes
Have a poor appetite or a huge appetite? Don’t know your portions? Still searching for the right diet? See a dietitian to discuss your needs and to discover the balance to good health.

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