1. Don’t skip Breakfast: studies indicate people who eat breakfast everyday are less likely to be obese and have a lower risk of developing diabetes, high cholesterol, and heart disease.

2. Eat 6 small meals a day: your metabolism gets a boost when you eat more frequently and are less likely to feel hungry which means you won’t be as tempted to snack on unhealthy foods.

3. Watch your Portion size: The obesity epidemic faced by many countries is directly linked to an increase in portion sizes in the last few years. Many restaurants these days serve large portion of foods which is perfectly enough for two people. Studies have found that people unintentionally consume more kilojoules when they have more food in front of them. So next time, try serve yourself a smaller portion of food at meal time or ask for an entrée when eating out / share a meal with a friend.

4. Keep a Food diary: This can help you identify you eating patters and can allow you to make the changes required. If you plan on seeing a registered dietitian any time soon, it will be worth taking this diary with you to get him/her to review it for you.

5. Watch what you drink: you may not realize this but what you drink can significantly affect your weight. Many drinks are extremely high in kilojoules and contribute considerably to your daily intake. See for yourself

6. Exercise 30 min a day: Even incidental exercise counts, so next time ditch the elevator and take the stairs.

7. Choose low GI foods: These foods are broken down slowly by our body and gradually release energy which means our energy levels are improved and we are full for much longer.

8. Eat more fibre : other than assisting in weight loss by keeping you full for longer , it also helps lower blood cholesterol and control blood sugar levels

9. Choose water for drink: It is kilojoules free and assists in digestion & toxin removal. It also Great for your skin … Bingo!!

10. Eat 2 fruits a day & 5 serves of vegetables: These food groups help protects against a number of diseases and helps maintain a healthy weight. For interesting facts on different fruits and vegetables visit http://www.gofor2and5.com.au



Finally you don’t have to give up your favorite treats and restrict your self from a little indulgence once in while. All you need to do is watch out for QUANTITY (portion) and FREQUENCY. You can have a small portion of your treat occasionally while on your healthy eating plan


Stay tuned for my next post on portion sizes and how to Read nutrition labels


<3 S & J