How to eat healthily – Better Health Channel

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Put colour in your life 

It’s easy to make little changes to bring your eating closer in line with the five Australian dietary guidelines, regardless of where you’re starting. If your current diet is quite different to the recommendations, try starting with just one or two little changes at a time rather than changing everything at once. Once those first few changes have become the norm, add a couple more. Remember, even a little step towards healthier eating is better than doing nothing at all!

If you’re not sure where to start, you can break it down into two key messages:

  • Include the five food groups in your diet.
  • Cut back on ‘occasional’ foods.

Include the five food groups in your diet

A healthy diet focuses on the five major food groups. The ‘daily serves’ tables on our Healthy eating page tell you how many serves you should be eating from each of these groups

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Pregnancy Diet & Nutrition: What to Eat, What Not to Eat

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What a woman eats and drinks during pregnancy is her baby’s main source of nourishment. So, experts recommend that a mother-to-be’s diet should include a variety of healthy foods and beverages to provide the important nutrients a baby needs for growth and development.

Related pregnancy articles from Live Science:

Key pregnancy nutrition

A pregnant woman needs more calcium, folic acid, iron and protein than a woman who is not expecting, according to the American College of Obstetricians and Gynecologists (ACOG). Here is why these four nutrients are important.

Folic acid:

Also known as folate when the nutrient is found in foods, folic acid is a B vitamin that is crucial in helping to prevent birth defects in the baby’s brain and spinal cord, known as neural tube defects. 

It may be hard to get the recommended amount of folic acid from diet alone. For that reason the March of Dimes,

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Lactose Free Diet – List of Foods to Eat & Avoid

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What is it? A lactose free diet means eating foods that have no lactose. Lactose is a sugar that is a normal part of milk products. Some people do not break down lactose well. They may not have enough lactase, the enzyme that breaks lactose down in the body. Or, their body may make lactase that does not work properly. This may cause gas, bloating, cramping, or diarrhea when they eat or drink milk products. Following a lactose free diet may prevent these problems. Your caregiver or dietitian can help you decide if you need to be on a lactose free or low lactose diet instead.

Care: The lists below show you what foods are good choices because they contain no lactose.

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How to eat a balanced diet: A guide

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A balanced diet includes foods from five groups and fulfills all of a person’s nutritional needs. Eating a balanced diet helps people maintain good health and reduce their risk of disease.

Dietary guidelines evolve with scientific advances, so it can be challenging to stay on top of current recommendations and know what to eat.

In this article, we look at current dietary recommendations and describe how to build a balanced diet.

A balanced diet is one that fulfills all of a person’s nutritional needs. Humans need a certain amount of calories and nutrients to stay healthy.

A balanced diet provides all the nutrients a person requires, without going over the recommended daily calorie intake.

By eating a balanced diet, people can get the nutrients and calories they need and avoid eating junk food, or food without nutritional value.

The United States Department of Agriculture (USDA) used to recommend following a

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Soft Food Diets – Including Foods to Eat & Avoid

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WHAT YOU NEED TO KNOW:

What is a soft diet?

A soft diet is made up of foods that are soft and easy to chew and swallow. These foods may be chopped, ground, mashed, pureed, and moist. You may need to follow this diet if you have had certain types of surgery, such as head, neck, or stomach surgery. You may also need to follow this diet if you have problems with your teeth or mouth that make it hard for you to chew or swallow food. Your dietitian will tell you how to follow this diet and what consistency of liquids you may have.

How do I prepare soft food?

  • Cut food into small pieces that are ½ inch or smaller in size because they
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