Nutrition
General Advice
Summary
Summary
- Keep to an ideal weight.
- Eat a high fibre diet.
- Eat more fruits and vegetables, least processed breads and cereals, preferably wholegrain.
- Eat fish at least twice a week (daily if possible).
- Choose a nutritious diet.
- Eat less saturated fat, refined sugar and salt.
- Use low-fat dairy products - milk and yoghurt.
- Avoid fast foods and deep-fried foods.
- Do not eat animal meat every day, and then only in small portions. Note that processed meats, such as sausages, have a very high fat content.
- Use monounsaturated (olive) oils and perhaps margarine instead of butter.
- Use olive oil for cooking rather than polyunsaturated oils.
- Always trim fat off meat.
- Drink more water.
- Limit salt intake; pepper is okay.
- Limit caffeine intake (0 - 3 drinks a day maximum).
- Check plasma cholesterol level and, if it is elevated, aim to reduce it with diet.
Daily Diet
Avoid
Vitamin Supplement
Breastfeeding
High Risk
Definition
Waist Circumference
Men: >/= 94cm (Caucasian), >/= 90cm (Asian/ ATSI)
Women: >/= 80cm (all races)
Source
Murtagh 4th Ed
RACGP 2014
www.shapeup.gov.au 2013
- 5 serves veg + 2 serves fruits
- 3 serves of carbs (cereal, rice, noodles/pasta)
- 1-2 serves lean meat/ fish/ poultry or alternatives
- 2g of omega 3 (canola/ soybean oil, margarine, seeds (linseed), nuts (walnuts), legumes (soy beans), eggs, green leafy veg)
- Plenty of water
Avoid
- Excessive sodium (max 1.5 teaspoons/ 2300g per day)
- Excessive alcohol (2std drinks/ day)
- Processed food
- Added sugars
Vitamin Supplement
- Not of established value
- Planning to be pregnant: Folate + Iodine
Breastfeeding
- Exclusively breastfed 1st 6 months, Complement formula + breastmilk 6-12mo old, solids thereafter.
High Risk
Definition
- Overweight
- Hx of CVD
- Hx of T2DM
- High absolute CVD risk (>15%). Calculator.
Waist Circumference
Men: >/= 94cm (Caucasian), >/= 90cm (Asian/ ATSI)
Women: >/= 80cm (all races)
Source
Murtagh 4th Ed
RACGP 2014
www.shapeup.gov.au 2013