How Much Should I Eat? Part 2

This is Part 2 to the topic, how much & what should I eat? If you missed the first half of this oh-so-popular health topic, see the previous post!

In Part 1, nutrition basics like food groups and differences between processed and minimally processed foods were covered. Hopefully this helped you make healthy choices at a lunch café and whilst at home. Part 2 is all about serves vs portions. This is an important concept to grasp to answer the “how much should I eat?” question.

Start Here:

  Grains Protein Dairy Veg Fruit
Males

(19 to 50 years old)

6 3 2 ½ to 3 6 2
Females

(19 to 50 years old)

5 2 to 2 ½ 2 ½ to 3 ½ 5 2

These are the number of ‘serves’ of each food group to aim for each day. These serves are pulled from the Australian Dietary Guidelines for males and females ages 19-50.

  Grains Protein Dairy Veg Fruit
Males

(51 to 70 years old)

6 2 ½ 2 ½ 5 ½ 2
Females

(51 to 70 years old)

4 2 4 5 2

These are the number ‘serves’ of each food group to aim for each day. These serves have been pulled from the Australian Dietary Guidelines for males and females ages 51 to 70.

Note that additional serves may be required if you are taller or more active. This is because you’ll have greater energy needs (require more kilojoules or calories per day) in order to maintain your weight. If you are wondering if you are eating enough for you personally, this is a great question to ask a dietitian. To find a local dietitian visit the Dietitians Association of Australia’s (DAA) website.

What about fats/oils/spreads?

The recommended ‘serves’ of fats/oils/spreads are not as specific as the core food groups. But replacing or limiting intake of the less healthy fats (saturated fats): butter, shortening, animal fat, cream, coconut oil, palm oil and the foods high in these fats like: pastries, pies, processed meats, burgers, potato chips, crisps, sausages, cakes, biscuits etc. is ideal for health and weight management.

 

Foods high in healthy (unsaturated) fats include seeds, nuts, avocados, fish, grass-fed meat, poultry, eggs, oats, and beans. Oils high in these healthy fats include sunflower, safflower, soybean, sesame seed, grape seed, canola, rice bran, and olive. A good rule of thumb is a “thumb size” portion of these oils is a serve. Though these foods and oils are high in healthy fats, they are also high in kilojoules and calories. So keeping their servings smaller means you’ll have more kilojoules and calories to eat elsewhere in your day. Don’t use up your whole days’ worth of kj/calories on fats!

Eat

Okay great! But, what does a ‘serve’ actually look like?”

Serve vs Portion. Know the Difference. A ‘serve’ is a set amount of food defined by the Australian Dietary Guidelines. Standard from person to person. For example: 1 serve of grain = 1 slice of bread. Whereas a ‘portion’ is how much you serve yourself. It can vary from person to person depending on how much you fill your plate or bowl! For example: how much spaghetti Bolognese you plate up for yourself may look different to how much your partner gives themselves. And this amount will equate to X amount of grain ‘serves’ depending on your portion. #goodtoknow.

Putting it all Together. If you have been wondering if you are eating the right amount & the right types of foods for you, comparing a day’s intake to the chart above is a great exercise to see how you are stacking up. This is called a 24-hour recall. Write down all the food and drinks you have consumed in the last 24 hours and tally up your serves. Striving to eat according to these guidelines is an absolutely great place to start for your health and your weight!

References:

1.Eat for Health. Australian Dietary Guidelines Summary. https://eatforhealth.govcms.gov.au/sites/default/files/content/The%20Guidelines/n55a_australian_dietary_guidelines_summary_131014_1.pdf Accessed 20 March 2020.

Looking For Coffee Advice? Read This Piece

There is nothing quite like a good cup of coffee when you are feeling sluggish and depressed. Just the smell of coffee can perk you up. By learning more about coffee, you can really enjoy your next cup. This article will share a few interesting pieces of information about this drink.

The best coffee typically comes from a coffee press. Instant coffee is over-processed and tends to taste awful, while whole bean coffee offers the best aroma and flavor. When you grind it yourself fresh, you’ll be amazed at the difference. Using a press brings out all the best notes, too!

Do not leave your coffee open any longer than necessary. While preparing your coffee, don’t open the can or bag until you are ready to scoop. Immediately after scooping, close the coffee container. This will keep your coffee fresher longer. It also keeps the flavor and aroma from evaporating in the air.

If brewing at home, coffee can prevent cabin fever. Generally, these places have WiFi access and human interaction so you can work there and have our coffee. Restaurant also offer the same feature.

If you prefer iced coffees, try brewing some strong coffee at night and placing it in your refrigerator. This creates chilled coffee when you’re ready to add ice, instead of producing watered down coffee instead. Also, add cream, sugar and any other flavors just before putting it into the fridge. This is a great way to have iced coffee with little or no trouble.

If you want the best iced coffee that you have ever had, you need to brew the coffee cold. If you do try to make hot coffee cold, you can end up with a pretty awful brew. If you start your brewing right before bedtime, you will have delicious iced coffee for your morning commute.

Remember that coffee is a very absorbent food. So, proper storage is essential. Keep your unused coffee in a place that is dry and cool where it is protected from both sunlight and heat. However, do not store it in your fridge or freezer. Also make sure the container is opaque and air-tight, to prevent coffee from absorbing flavor and aromas from other foods.

If you want to make stronger coffee with more flavor, consider purchasing a French press. More oil is squeezed out of the coffee beans when a French press is used, and that results in better tasting coffee. Paper filters in regular coffee makers remove these oils.

If you normally drink coffee at home but are getting tired of the same-old tastes, keep an eye open when you pass by coffee shops and houses. Coffee shops have new flavors and drinks they release and test out all the time, particularly seasonally. Summer’s offerings happen frequently, and many even have “happy hour” discounts during deader hours of the day.

Fresh beans create the most tasty brew of coffee. Buyers of whole coffee beans should find out when the beans were roasted by checking their expiration date. Specialty stores and coffee shops are better options for beans than regular supermarkets.

The best coffee makers actually extract the essence of the bean. Drip coffee makers do not do this. Find an inexpensive French press and taste the difference. A French press will extract the oils from the bean and put them in your cup as opposed to a drip coffee maker which will leave them in the filter.

Coffee has been enjoyed by people all around the world for thousands of years, so your interest in it is nothing new. The more you learn about coffee, the more pleasure you will get from drinking it. Armed with the tips in this article, you can make your next cup of coffee one to remember.