This week I have an eating plan for men aged 19 to 50. These eating plans aren’t a way of losing a lot of weight in a short period of time. They are based on the Australian Dietary Guidelines, to give a healthy dietary intake. The kJs in these plans should maintain healthy body weight in someone who is moderately active (at least 30 minutes of exercise per day). Over time this would bring you to a healthy body weight if you are currently over weight. There isn’t a one size fits all solution to dietary intake, but this gives you somewhere to start. You may need to decrease or increase the amount of food depending on your size and activity level.
To down load the eating plan or the salad recipe, click the links above.
Remember to send in any healthy recipes you have and I will break them down into the number of serves of each food group per serving. Over time we should end up with a good library of healthy recipes that will slot right into the eating plan template. As always if you have found this post helpful please share it with your friends on Facebook or share the link to the Astute Fitness Blog www.astutefitness.com.au/blog to help use get our message out, Thanks, Daryl
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There isn’t a lot to say in this week’s post. It’s just an updated version of the sample daily eating plan from last week. There are just a couple of differences for women over 50. Women between 51 and 70 only need 4 serves of grain instead 6 serves, but need 4 serves of dairy. Apart from those 2 changes it’s the same as the 19 to 50 age group plan.
You can download a copy of this plan by clicking on the link above.
Remember to send in any healthy recipes you have and I will break them down into the number of serves of each food group per serving. Over time we should end up with a good library of healthy recipes that will slot right into the eating plan template.
As always if you have found this post helpful please share it with your friends on Facebook or share the link to the Astute Fitness Blog www.astutefitness.com.au/blog to help use get our message out, Thanks, Daryl
Below is a sample eating plan that will give women aged between 19 and 50, the number of serves recommended by the Australian Dietary Guidelines for each of the 5 food groups. I’ve gone a bit overboard with the information in my table, but I thought you might be interested to see the details. You really just need to use the column on the left that has the meals, foods and quantities. The second column from the left shows the variety (how many different types of foods you would consume if you follow this plan). The variety column is a great tool when judging if you have a super diet or not. The higher this number the better. I’ve also added a column for processed foods. It’s pretty difficult to totally eliminate processed/packaged food from your diet, but it’s a good idea to minimise them if you can. At the bottom of the variety and processed columns I’ve given a target to aim for. With variety a score greater than 18 is good, the higher the better and with processed a score under 7 is what you should aim for. Processed is a bit subjective because even cooking is a type of processing, so it’s mainly concerned with foods that contain additives like preservatives, flavour enhancers etc or that have had things removed like fibre for instance. The columns from grain through to meat show you how many serves for each food group. Finally, the kJ and Cal show the amount of energy consumed.
The small table below the main table give a breakdown of macro nutrients. You don’t really need this bit of info, but I thought you might find it interesting.
You can download the table by clicking the link above.
You need to know that this plan is for someone who is moderately active, so you would need to be doing a minimum of 30 minutes per day of exercise/activity. That’s the minimum everyone should aim for to maintain good health. That’s just the minimum remember, so feel free to do more!
I’ll be putting more of these plans up from now on. Next week I’ll add a version of this one for women over 50 years. I’m also working on some recipes that will slot right in to the plan, so you can mix and match breakfasts, lunches and dinners. That will give you freedom to build a plan to suit you. If you have any recipes that you think are healthy meals, send them in and I’ll work out the serve size and number of serves of each of the food groups that a single serve of your recipe has. As always if you have found this post helpful please share it with your friends on Facebook or share the link to the Astute Fitness Blog www.astutefitness.com.au/blog to help use get our message out, Thanks, Daryl Photo: @underarmourwomen instagram I had an article published in a blog called The Juice Daily and the age online last Friday. Due to a lack of space they had to edit it down a bit. Below is the complete un-edited version. With so many fad diets around these days it’s no wonder everyone’s so confused. Don’t get caught up in the hype, there’s so much marketing and misinformation around, it’s easy to get mislead. There’s a lot of information out there with little or no evidence to back it up. If you can stick to their restrictive diet plan you will probably lose some weight, but statistically most people are back to their starting weight or heavier within 2 years. The good thing is, all the information you need is free and available online in the Australian Guide to Healthy Eating www.eatforhealth.gov.au The guide gives you all the information you’ll need to build a healthy diet from the 5 food groups.
Unlike fad diets, this is all backed up by a tonne of scientific evidence. Your aim shouldn’t be to remove food groups as suggested by a lot of diets, but to add more variety to your diet. Don’t believe the hype on superfoods...but rather you should aim to have a super diet. That is, a diet that is made up of a variety of fresh produce from the 5 food groups (listed above). My 10 tips for reaching a healthy body weight: 1.Try eliminating as much packaged food from your diet as you can.
2.Have a healthy breakfast every morning
3.Try getting about 70% of your dietary intake from plant based foods
4.Shop around the outside of the supermarket. That’s where all the fresh food is!
5.Don’t make weight loss your main goal! Adopting a healthy lifestyle is key to your success.
7.Keep it simple!
8.Break your goals down into realistic short term goals!
9.Don’t be too hard on yourself!
10.Remember that drinks can also contain a lot of kJ’s.
If you mostly eat good fresh food in the right portion sizes, exercise regularly and keep a positive attitude you’ll be surprised at the results you’ll achieve, not only with your weight loss but also with improved general health. If you need a bit of help with the Australian Guide to Healthy Eating, check out my blog at www.astutefitness.com.au/blog |
AuthorDaryl Maddern Archives
July 2019
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