Diet & lifestyle
The Eat Smart™ and Drink Smart™ logos on the front of packs makes it easy to see which foods and drinks are better for you as part of a nutritionally balanced diet. However, there's even more you can do to improve your diet and enjoy a better lifestyle.
Finding the right balance
There are several simple keys to a healthier lifestyle:
- Select foods from all food categories, focus on nutrient-rich foods and drinks and balance calorie intake with your physical activity to maintain a healthy weight.
- Most of the food you eat should be fruits and vegetables and grains, with smaller portions of lean meats, fish and legumes. The daily goal is four ½ cup portions of fruit and five ½ cup portions of vegetables (especially those with color) daily.
- About half the daily need for cereal grains should be from whole grains such as oatmeal, whole wheat, brown or wild rice.
- Dietary fats are high in calories and should be consumed in moderation, with a focus on those foods that are higher in polyunsaturated and monounsaturated fats and low in saturated fats and trans fats. Products made with vegetable oils such as salad dressings, soft vegetable oil spreads, mayonnaise and nut butters are examples of products based on healthy fats.
- Lean meats are nutrient rich. Dietary Guidelines suggest 2 to 3 servings of fish per week which are an important dietary source of marine-based omega 3 fats.
- Low-fat and fat-free dairy products such as low-fat and fat-free milk, yogurt and cheese are nutrient-rich foods that provide key nutrients which, when consumed in sufficient quantities, can contribute to strong bones and should be consumed daily (3 servings).
A simple brochure that explains simple steps to a healthier lifestyle can be found at the bottom of this page.
The right weight for you
Maintaining the correct weight is important for your health and vitality. The basic rule to maintain your weight is to match your calorie intake (foods and drinks) with your calorie output (the energy you expend through physical activity and body metabolism). To lose weight, you need to burn more calories than you eat.
Exercise
As well as being a great way to have fun, exercise makes you strong, boosts your stamina and helps you lose weight by burning calories. You can do anything from an energetic workout in the gym to simpler exercises that can be incorporated into a regular day. For example, you can walk more and increase the pace at which you walk. Also, use the stairs instead of elevators and walk up escalators.
Stop smoking
Smoking has many damaging effects on the body. It's best never to start but if you have, then try to stop. You'll look and feel – and even smell – much better when you quit and you'll improve the health of others around you too.
Rest & relaxation
With so much going on in our lives, it's easy to forget just how important it is to rest and relax. And spending time in company you enjoy is an essential part of a rewarding lifestyle.
Most adults need an average of 7–8 hours sleep a night while children need much more. Everyone – young and old – should also find time to relax. That may mean joining a yoga class or simply flopping in an easy chair with a good book.
Little changes, big differences
There's nothing better than feeling fine! Even small changes can have enormous benefits – changes that you can easily make for you and your family. So enjoy!
