Home' Capricornus Quarterly : CQ April 2017 Contents 18
Thinking ahead about what you eat
is key, according to Dr Danya Hodgetts,
a Partner with Dangerous Minds Sport
Consulting. “Elite athletes are quite intense
about the nutritional rules they follow. They
have a different approach to food. It ’s fuel.
They plan ahead and take their own food with
them and we can learn from that, in terms of
forming healthy nutritional habits.” For example:
fortnight. This helps prevent the “It ’s 4.30
and what ’s for dinner tonight?” panic.
• Try to limit grocery shopping to once
per week. Research shows that the
less frequently you shop, the less you
spend (overall and on impulse items).
• Make double batches of dinner to reheat
the next night, for lunch boxes or to freeze.
• Assembly line lunches or breakfasts. Do
3-5 day’s worth at once, to save time and
bad decisions when you’re in a rush.
• Take your water bottle with you!.
Prioritising food in
our daily routine and
choosing healthy meals
has enormous physical and
mental benefits according
to four local experts who
spoke at the School’s RGS/
in March. More mental
energy, feeling good
about yourself, and having
better health all come with
making smarter choices.
And having “no time” is
no excuse, they say. Here
are some tips, pointers and
shared experiences from
our panel of nutritionists
and exercise scientists.
Follow the ABC & D’s
RGS Physical Education
Teacher and Athlete, Amelia Tsikleas
says the challenge of eating well comes
down to choosing real food and over
what she calls industrial novelties. “Look
at what is in the food you buy and take
into consideration how it’s been made.
Look at your selection of food across
numerous meals during the day, months
and years.” Amelia offers the following
thoughts which guide her food choices:
Adequacy: We lose nutrients during
the day so we must eat adequately to
meet our nutritional needs daily.
Balance: Consume enough, but
not too much, whilst obtaining
essential vitamins and minerals.
Control kilojoules: Moderate the
amount of energy coming from
foods so that is balanced with the
amount of energy we are using.
Density (which is about variety and
moderation): Variety is so important
and we want food that is interesting,
too, so experiment, be creative
and make meals from scratch.
Use reliable science-
Chris Hughes , Dietician, CQ Nutrition:
Don’t ’ be conned by websites and food
evangelists. I see people coming in with
dangerous health recommendations
sold to them in a clever format on the
Internet or promoted to them by a friend
of a friend. Others take bogus diagnostic
tests telling them they are intolerant to all
sorts of foods, and as a result place a lot
of restrictions on their diet, only to end up
with poorer health outcomes. There is no
regulation of fake health practitioners.
Dr Susan Williams, Registered Public
Health Nutritionist: Reliable, professional
sources and organisations (and related media)
are good sources. Look for websites with
“dot-gov” in their addresses such as www.
health.gov.au, www.nhmrc.gov.au, www.
eatforhealth.gov.au and health organisations
such as the Cancer Council, Diabetes
Queensland, Diabetes Australia, Osteoporosis
Australia or Dietitians Association of
Australia. This is not an exhaustive list. We
should second guess all sources which
attempt to sell us something or show us
something that seems too good to be true.
9 ways to
CQ compiled this list based on
recommendations of all of the RGS/
Suncorp Conversation panellists:
1. Eat a lot of natural plant-based,
unprocessed foods at every meal.
2. Do not exclude food groups unless
you have a health condition diagnosed
by a doctor that warrants exclusion
of particular food groups.
3. Enjoy protein at every meal. However,
make it as lean as possible.
4. Enjoy fat mostly from plants such
as avocados and nuts and from
oily fish such as salmon.
5. Do not drink your calories.
6. Eat the daily recommended serves
of fruits, vegetables and fibre.
7. Plan meals on a weekly basis, being
considerate of all family members’
needs and commitments.
8. Learn and understand what is an
actual ‘serving’ of food is.
9. Good nutrition and good health do
not happen in isolation so consider
nutrition behaviours and physical
activity and sedentary behaviours
and getting proper sleep.
6 things that
families can do
1. Make sandwiches or wraps with
more than just a single ingredient
(add more salad, for example).
2. Involve the whole family in the planning
of meals, shopping and preparation.
3. Work out how many serves of “junk”
foods you eat each day or week
and think about replacing some
with some fruit or vegetables
4. Be a good role model to each other
5. Make small changes over a long period of
time, not big changes in a short period
6. Stack the fridge with fruit and vegetables
(and build a home garden)!
No empty calories
Vincent Dalbo, Director of the
Clinical Biochemistry Laboratory
at CQUniversity Australia: The major
nutrition/food issue Australia faces is
the consumption of too many ‘empty’
calories and kilojoules according to Dr
Dalbo. He advocates substituting healthier
alternatives. “I like pancakes, for example,
but they are far from healthy. Instead of
giving them up I combine equal parts of a
high fibre wholemeal mix with whey protein
concentrate. So my pancakes go from
being low in protein, low in fibre and a high
glycemic index food to a food that contains
a decent amount of fibre, is high in protein
and has a much lower glycemic index.
Don’t forget this!
Many of us are occupational sitters so our physical
activity levels can fall well below the recommended
10,000 steps per day or 150 minutes per week. A
typical sedentary office or School day brings totals
of 3,500 steps. This requires about 30-45 minutes of
walking per day to make up this shortfall, although
more recent studies show that 60-75 minutes a day
may be needed to reverse the long term effects
of sitting. In any event, get out of the chair and do
10, 20 or 30 minutes per day which will still make
an important difference. - Dr Danya Hodgetts
Join us for the next RGS/Suncorp Business breakfast on 9 May. Learn more at www.rgs.qld.edu.au/breakfast
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