Holistic Health and Weight Management
Article by Jacqui Heward, Accredited Practising Dietitian and NutritionistWeight management is not simple, and no single food group is responsible for excess weight. It is common to focus on calorie reduction for fat loss, but forget about the other nutrients that make our body tick. Working on your health holistically requires a complex assessment of your diet. If your body is healthier, it will work better and be more resilient. Often small changes to your diet can provide big results, you just need to give it time. Remember that old saying about 5 cent pieces? These food swaps are aimed at improving your overall health, while helping you to maintain a healthy weight.
Swap 1: Coconut oil for Extra Virgin Olive Oil
Coconut oil has been in the lime light of late, but there is no denying the benefits of Extra Virgin Olive Oil. An essential part of the Mediterranean diet, olive oil can assist in maintaining a healthy weight. It is also higher in beneficial unsaturated fatty acids which help to prevent and manage high cholesterol levels and keep our hearts healthy. Antioxidants such as Polyphenols, Vitamin E and Squalene assist in prevention of coronary artery disease, inflammation and some cancers. Use this oil for general cooking and baking or in dips and dressings.
|
Food |
Energy |
Protein |
Fat |
Sat Fat |
Total Carbs |
Sugars |
Fibre |
Sodium |
|
Extra Virgin Olive oil per 100ml |
3446kJ |
0g |
91.5g |
13.9g |
0g |
0g |
0g |
0g |
|
Coconut oil per 100ml |
3600kJ |
0g |
100g |
86.5g |
0g |
0g |
0g |
0g |
Swap 2: Fruit yoghurt for Greek yoghurt
Greek yoghurt is higher in protein, which helps to keep your hunger at bay. It is lower in added sugar, which can decrease the number of calories you consume. Greek yogurt is a great source of calcium and phosphate for bone health, which is important to remain active as we age. The probiotics in Greek yoghurt keep your gut happy, and contributes to a strong immune system. Use Greek yoghurt in smoothies or to top overnight oats for some added protein. Alternatively, eat it with fruit for a snack or frozen for a healthy dessert.
|
Food |
Energy |
Protein |
Fat |
Sat Fat |
Total Carbs |
Sugars |
Fibre |
Sodium |
|
Low fat Greek yoghurt per 100g |
241kJ |
9.2g |
0.1g |
0g |
5.4g |
3.1g |
0g |
44mg |
|
Low fat fruit yoghurt per 100g |
384kJ |
5.1g |
1.9g |
1.2g |
13.4g |
13g |
0.2g |
64mg |
Swap 3: White bread for wholegrain bread
Increasing the wholegrain content of your diet boosts your fibre intake to promote a healthy gut. This has been shown to promote a leaner body and decrease your risk of heart disease and Type 2 Diabetes. Also, eating more wholegrains can increase your body’s resting metabolic rate to burn more kilojoules through the day. Regular consumption of wholegrains in linked to a decrease in chronic diseases such as cardiovascular disease, diabetes, stroke and some cancers.
|
Food |
Energy |
Protein |
Fat |
Sat Fat |
Total Carbs |
Sugars |
Fibre |
Sodium |
|
Wholegrain bread per 100g |
1140kJ |
9.8g |
4.8g |
0.6 |
44.8g |
3.8g |
4.3g |
430mg |
|
White bread per 100g |
1108kJ |
9.2g |
3.2g |
0.7g |
49g |
5.1g |
2.7g |
491mg |
Swap 4: Granola for Oats
The reason granola and toasted muesli taste so good is that they are coated with sugar and oil (and sometimes salt) and baked to get that crunchy texture. By changing to raw oats, you skip the added sugar and fat, and decrease you overall calorie intake. In addition to being a healthier option, oats are high in soluble fibre. This keeps your gut bacteria happy and healthy, and your bowels regular. Soluble fibre is also beneficial to prevent high cholesterol levels. Use oats in homemade muesli, overnight oats, porridge and added to baking to boost the fibre content of your treats!
|
Food |
Energy |
Protein |
Fat |
Sat Fat |
Total Carbs |
Sugars |
Fibre |
Sodium |
|
Raw oats per 100g |
1600kJ |
12.8g |
9.2g |
1.7g |
56.7g |
1.0g |
9.2g |
6mg |
|
Granola per 100g |
1780Kj |
11.6g |
10.5g |
2.2g |
68.9g |
22.3g |
7.7g |
115mg |
Swap 5: TV dinners for eating at the dining table
This one can’t be quantified in calorie terms but that doesn’t mean it is less important! There is lots of evidence indicating this change in behaviour can promote health in many aspects of your life. Firstly, it promotes eating mindfully. This means you actually focus on what you’re eating and not the TV. Mindful eating behaviour often results in decreased meal portions and increase enjoyment of your food. Additionally, it promotes social eating which encourages you to work on relationships with family and friends. This includes eating with your kids, and leading them to healthier habits and a larger variety of foods accepted into their diet.
