Health and Fitness Feb09
Dr Rod Edwards PhD r.edwards@griffith.edu.au
School of Education and Professional Studies, Griffith University
Your Health and Fitness plan for 2009
(For you and your family)
The key to any yearly plan is not to try and change too much – humans hate change and sudden changes to nutrition and exercise rarely work.
Nutrition
If you are carrying extra weight, aim for no more loss than half a kilogram a week. Even just one kilogram a month is 12 kilograms a year and everyone from those who are quite obese to those who are even a little overweight would feel and look much better with 12 kilograms less.
Where to get your guidelines on what to have more of or less of:
Dietary Guidelines for Adults in Australia
Last updated in 2003 – for more information go to http://www.nhmrc.gov.au/publications/synopses/dietsyn.htm
These guidelines are quoted from the Nutrition Australia website. Have a look at their Healthy Diet Pyramid as well – http://www.nutritionaustralia.org
Enjoy a wide variety of nutritious foods
Eat plenty of vegetables, legumes and fruits
Eat plenty of cereals (including breads, rice, pasta and noodles), preferably wholegrain
Include lean meat, fish, poultry and/or alternatives
Include milks, yoghurts, cheeses and/or alternatives. Reduced-fat varieties should be chosen, where possible
Drink plenty of water.
and take care to
Limit saturated fat and moderate total fat intake
Choose foods low in salt
Limit your alcohol intake if you choose to drink
Consume only moderate amounts of sugars and foods containing added sugars.
Another source of good information is the “Overall Nutritional Quality Index”
http://www.nuval.com/
If you follow either of these sensible guidelines and walk an average of 30 minutes a day, you will lose at least your one kilogram per month.
Next Month : A Yearly Exercise Program
Nutrition
If you are carrying extra weight, aim for no more loss than half a kilogram a week. Even just one kilogram a month is 12 kilograms a year and everyone from those who are quite obese to those who are even a little overweight would feel and look much better with 12 kilograms less.
Where to get your guidelines on what to have more of or less of:
Dietary Guidelines for Adults in Australia
Last updated in 2003 – for more information go to http://www.nhmrc.gov.au/publications/synopses/dietsyn.htm
These guidelines are quoted from the Nutrition Australia website. Have a look at their Healthy Diet Pyramid as well – http://www.nutritionaustralia.org
Enjoy a wide variety of nutritious foods
Eat plenty of vegetables, legumes and fruits
Eat plenty of cereals (including breads, rice, pasta and noodles), preferably wholegrain
Include lean meat, fish, poultry and/or alternatives
Include milks, yoghurts, cheeses and/or alternatives. Reduced-fat varieties should be chosen, where possible
Drink plenty of water.
and take care to
Limit saturated fat and moderate total fat intake
Choose foods low in salt
Limit your alcohol intake if you choose to drink
Consume only moderate amounts of sugars and foods containing added sugars.
Another source of good information is the “Overall Nutritional Quality Index”
http://www.nuval.com/
If you follow either of these sensible guidelines and walk an average of 30 minutes a day, you will lose at least your one kilogram per month.
Next Month : A Yearly Exercise Program
