Territorians are being urged to make small lifestyle changes to achieve a healthier weight as part of Australia’s Healthy Weight Week (AHWW) this week.
The awareness week runs from 16 to 22 February and aims to help people “eat better to feel better”.
NT Health dietitian Anthea Brand said this year’s campaign encourages Territorians to cook at home to help achieve and maintain a healthy weight.
“Home cooking is linked with healthier habits, such as eating fruit and vegetables more often, and less visits to fast food restaurants, which in turn, is more likely to result in a healthy weight,” Mrs Brand said.
Healthy Weight Week, an initiative of the Dietitians Association of Australia, also marks the launch of the annual 10 week healthy lifestyle challenge.
“The 10 Week Challenge helps Territorians to make small weekly changes to their eating and exercise behaviours resulting in better long-term health,” Mrs Brand said.
“People who take up the challenge will receive weekly emails from their local dietitian with information and tips to make sustainable changes for a healthy lifestyle.”
NT Health dietitians are hosting a range of activities which will be held in Darwin, Katherine and Alice Springs during Healthy Weight Week. These include:
Supermarket tours to learn how to choose healthier food products. Bookings are essential. Contact your local Katherine or Alice Springs dietitian listed below and Clare in Darwin on 89300431.
- Information stalls at Karama Shopping Plaza, Darwin (Monday 16 February), Yeperenye Shopping Centre, Alice Springs (Wednesday 18 February), Casuarina Square, Darwin (Friday 20 February), Bunnings Darwin (Saturday 21 February) and Katherine Government Centre (Monday 16 February to Friday 20 February).
To sign up for the 10 week challenge, simply complete the survey at https://www.surveymonkey.com/s/VYWXFF7 or contact your local dietitian:
Darwin: Robin Lion 8985 8163
Katherine: Kate Finegan 8973 8946
Alice Springs: Anthea Brand 8951 6017
For more information go to www.healthyweightweek.com.au
And keep reading to see Anthea’s top nutrition and physical activity tips below.
Media contact: Lorraine Hook 8999 2818 or 0427 596 954
Anthea’s top nutrition and physical activity tips for a healthy 2015:
Making small changes that fit with your lifestyle will give you the best chance of losing weight and keeping it off.
Write down everything you eat and drink. This will help you become more aware of what you're eating and drinking, and where any problem areas are. Research suggests this is one of the best ways to change your eating habits and lose weight.
Start the day with breakfast. Breakfast eaters are more likely to be a healthy weight and less likely to regain lost weight. Include a source of protein (such as an egg or baked beans) and a low glycaemic index (GI) carbohydrate (wholegrain toast or low‐fat yoghurt). Protein-rich foods and lower GI carbohydrates provide important nutrients and also help keep you fuller for longer.
Choose low-kilojoule, high-nutrient foods. Wholegrain breads and cereals, fruit and vegetables, lean meat, fish, eggs, legumes, nuts, and lower-fat dairy foods fit the bill.
Rediscover home cooking. By cooking at home using healthy ingredients you’ll boost your nutrient intake.. Quick, healthy meals such as stirfries, roasts and casseroles which include lots of vegetables and small amounts of protein such as beef, lamb, pork,, chicken or fish only take about 15 minutes to make a tasty, healthy meal. Add a handful of some wholegrain carbohydrates such as rice or cous cous to help fill you up.
Choose healthier drinks. Water is the best choice. Have a glass, bottle or jug of water close by at all times. Too much alcohol can lead to excess kilojoules and poorer food choices, both of which contribute to weight gain. If drinking, try a wine spritzer (wine diluted with plain mineral water) or a light beer, or ask for a smaller glass when drinking.
Get moving Accumulate 150 to 300 minutes (2½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1¼ to 2½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week, Do muscle strengthening activity on at least 2 days each week. Minimise the amount of time in prolonged sitting Break up periods of sitting as often as possible
Eat fruit and vegetables. Build up to the recommended five serves of vegetables (about three cups of cooked vegetables) and two serves of fruit every day. Fill half your dinner plate with vegetables (which is easy when you cook at home) and eat fruit as a snack.
Enjoy treats – in moderation. Many young women report sugary treats and takeaways as a weakness, making it more difficult to eat well. You don’t have to cut out any food, as long as you moderate your intake. Everyone’s different, so cutting back to a square or two of chocolate a day or a takeaway once a week may be a step in the right direction for you.
Be portion aware. Over the past 30 years, the amount of food on our plates has increased – as have our waistlines. Shrinking portion sizes at every meal is a sure-fire way to lower energy (kilojoule) intake.