Write a Story of minimum 100 words, ending with the line,... And thats how i learnt the importance of Eating healthy home food.
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Answers
Explanation:
Include the five food groups in your diet
A healthy diet focuses on the five major food groups. The ‘daily serves’ tables on our Healthy eating page tell you how many serves you should be eating from each of these groups every day.
It’s not hard to include foods from the five food groups into snacks and meals. Some suggestions include:
vegetables and legumes or beans – raw or cooked vegetables can be used as a snack food or as a part of lunch and dinner. Salad vegetables can be used as a sandwich filling. Vegetable soup can make a healthy lunch. Stir-fries, vegetable patties and vegetable curries make nutritious evening meals. Try raw vegetables like carrot and celery sticks for a snack ‘on the run’ or just keep a box of cut up raw vegetables front and centre in your fridge to catch your eye when you’re looking for an easy snack. These are perfect teamed with bean-based dips such as hummus (made from chickpeas)
fruit – fruit is easy to carry as a snack and can be included in most meals. Try a banana with your breakfast cereal, an apple for morning tea, and add some berries to your yoghurt for an afternoon snack. Fresh whole fruit is recommended over fruit juice and dried fruit
grain (cereal) foods, mostly wholegrain– add rice, pasta or noodles to serves of protein (such as lean meat, fish, poultry, legumes, beans or tofu) and vegetables for an all-round meal. There are many varieties to try. Where possible, choose wholegrain breads and cereals as these will provide more nutrients and fibre, which helps keeps your digestive system healthy. Check the fibre content by looking at the nutrition information panel on the back of a product – choose options that have 3 g or more of fibre per serve
lean meats and poultry, fish , eggs, tofu, nuts and seeds and legumes or beans – these can all provide protein. Try adding lean meat to your sandwich or have a handful of nuts as a snack. Legumes and beans can also be added to most meals (for example, soups or stews) or make meat stretch further (for example, when added to a bolognese sauce)
milk, yoghurt, cheese or alternatives (mostly reduced fat) – try adding yoghurt to breakfast cereal with milk, or using cottage cheese as a sandwich filling. Shavings of parmesan or cheddar can be used to top steamed vegetables or a salad.
Cut back on occasional foods
In 2011–12, occasional foods provided made up just over one-third (35%) of the total daily energy consumed by Australians. Think about your own diet. If you find that much of it is made up from the foods listed as ‘occasional’ in the Australian Guide to Healthy Eating, this could be an area for you to try and improve.
Restaurant meals and takeaway foods
Most Australians have foods and drinks prepared outside the home on a regular basis. In 2015–16, Australians were spending around half of their weekly household food budget on foods prepared outside the home (including restaurant meals, takeaway foods and coffee).
The foods sold by takeaway outlets are often high in saturated (bad) fat, added sugars, added salt and kilojoules. High consumption may contribute to obesity and chronic disease, such as heart disease and stroke, type 2 diabetes, and some forms of cancer.
Think about how often you consume food and drinks prepared outside the home. If you’re doing this regularly, consider cutting back and focussing more on the five major food groups. That doesn’t mean you have to stop completely!
Suggestions for reducing saturated fat in takeaway food options include:
Try ordering a takeaway meal without the fries.
Choose bread-based options like wraps, kebabs, souvlaki or hamburgers.
Avoid deep fried and pastry options.
Include extra vegetables and salad.
Choose smaller portions or share with someone else and add a green salad to reduce the kilojoules of the meal.
Limit high fat, high salt sauces and toppings like cheese, fatty meats and mayonnaise – remember, you can ask for less.
Drink plenty of water.
Don’t upsize unless it’s with a side salad.
Fast foods that have relatively low levels of saturated fat and added salt include: