OA 4147 DRAW THE LINE ON GAINING WEIGHT

Transcription

1 OA 4147 DRAW THE LINE ON GAINING WEIGHT

2 Why draw the line on gaining weight?... 1 Healthy weight, healthy life... 1 Are you a healthy weight?... 1 Achieving and maintaining a healthy weight... 2 Healthy eating...4 Every day or sometimes foods...4 Healthier food and drink choices...4 Eat less fat...5 Eat less sugar...6 Drinks... 7 Eat smaller portions...8 Practical tips to help achieve or maintain a healthy weight...9 Being active...11 How much is enough?...11 What sort of activity should I do?...12 Move more!...12 Sit less!...14 Tips to reduce your inactive time...15 It s time to draw your line...16 Next steps...16 More than half of West Australian adults are overweight or obese and our waistlines are continuing to expand. It s time to draw the line on gaining weight. Gaining weight doesn t need to be an inevitable part of getting older. Make a commitment today not to put on any more weight. It s one of the best things you can do for your health. The good news is that there are steps we can all take to reach and maintain a healthy weight. This booklet provides easy tips for making small but important changes that can make a big difference to your health.

3 ENERGY BALANCE (SAME WEIGHT) 1 Why draw the line on gaining weight? Healthy weight, healthy life Are you a healthy weight? Being overweight can have a serious impact on your health and lifestyle. Being above the healthy weight range can increase your risk of: heart disease, type 2 diabetes, cancer, gall bladder disease, high blood pressure, high cholesterol, joint problems such as gout, arthritis and joint pain, sleep problems, a range of social issues such as discrimination, social isolation and poor self-esteem. The more extra weight you carry, the higher your risk of developing these types of health problems. Being in the healthy weight range can help you to: feel more energetic, look and feel healthier, improve your long-term health, reduce the need for medical attention and the associated medical bills, feel more confident, happy and relaxed, sleep better, live longer to see your children and grandchildren grow up. There are two measures you can use to help answer this question. 1) Body Mass Index (BMI) BMI is a body fat estimate based on a comparison of your height to your weight. To measure your BMI, divide your weight (in kilograms) by your height (in metres) squared. A healthy BMI is between To find out more about BMI and to calculate your own, visit 2) Waist measurement Measuring your waistline is a simple way of checking if you are at risk of developing chronic disease. This is because carrying too much fat around your waist (surrounding your internal organs) is more dangerous to your health than carrying fat elsewhere on the body. Achieving and maintaining a healthy weight Males: If your waist measurement is over 94 cm your risk of developing a chronic disease is increased. Females: If your waist is more than 80 cm your risk of developing a chronic disease is increased. For more information on waist measurement, visit: To find out more about how your weight might be affecting your health, talk to your doctor. There are many factors that affect body weight, including our genetic make up, the environment in which we live and our lifestyle. The good news is that we can make healthy lifestyle choices to help us achieve and maintain a healthy weight. The key is to enjoy healthy eating and be physically active every day. It s all about achieving a balance. You can maintain your current weight by balancing the energy (kilojoules) coming into your body, through food and drinks, with the energy (kilojoules) being used by your body through normal body functioning, daily activities and planned physical activity. If the amount of energy (kilojoules) you take into your body through food and drinks is more than you are using up through normal body functioning, your daily activities and planned physical activity, then you will gain weight. If the amount of energy (kilojoules) you take in through food and drinks is less than you are using up through normal body functioning, your daily activities and planned physical activity, then you will lose weight. If you are looking to lose weight, remember that changes you make to your lifestyle need to be for the long term. Make changes to your eating patterns and physical activity levels that you can keep up for the long term rather than looking for a quick fix. 2

4 HEALTHY EATING Healthy eating means enjoying a variety of nutritious foods from different food groups and drinking plenty of water. The Australian Guide to Healthy Eating shows the types and proportions of different foods you should aim to eat each day. Every day or sometimes foods Healthier food and drink choices Every day foods are healthy foods that should be eaten on a daily basis. They provide nutrients that contribute to the health and normal functioning of your body. These include fruits, vegetables and legumes, breads and cereals, as well as lean meats and dairy products. Fruit and vegetables are low in energy (kilojoules) and high in fibre and water, keeping you feeling full for longer. Eating at least two serves of fruit and five serves of vegetables every day is one of the best things you can do for good health. For more information on how to get more fruit and vegetables into your day, visit Sometimes foods are often high in fat, sugar or salt with little or no nutritional benefit for your body, for example cakes, pastries, chocolate, lollies, soft drinks, chips and takeaway foods. These foods can be eaten sometimes in small amounts but not every day. These foods can quickly lead to weight gain as they are high in energy (kilojoules). Read pages 5 6 for more details on fat and sugar. Make a healthy choice by limiting your intake of foods and drinks that are high in energy (kilojoules) and choose a healthier alternative. High energy food Healthier, lower energy alternative The Australian Guide to Healthy Eating, Commonwealth Copyright 1998 is reproduced with permission of the Australian Government Department of Health and Ageing, Fried breakfast with bacon, egg, hash browns and sausages on buttered white toast Chocolate biscuits for morning tea Processed and cured meats such as bacon and salami Cakes, pastries and biscuits Soft drink Deep fried fish and chips Side of chips with your restaurant meal Baked beans, poached egg, grilled tomato and mushrooms on unbuttered wholegrain toast Fresh fruit pieces Lean ham, roast beef or fresh skinless chicken Fruit and reduced-fat yoghurt, dried fruit or a handful of nuts Water Grilled fish with salad or vegies Side salad and/or a baked potato 4

5 Draw the Line Tip Look at the nutrition information panel on packaged food and drinks to choose products with less fat and sugar. For more information on reading food labels visit Eat less fat Your body needs some fat to function normally, but fats are high in energy and eating too much fat can lead to weight gain. It is both the amount and type of fat you eat that is important. There are two main types of fat you should know about - saturated fat and unsaturated fat. Saturated fat Saturated fat is found mainly in animal-based foods such as fatty meats, full-cream dairy products, butter, most deep fried takeaways and baked products such as biscuits and pastries. Foods high in saturated fat increase blood cholesterol. Limit these fats in your diet to reduce your overall energy (kilojoule) intake and to reduce your risk of heart disease, type 2 diabetes and cancer. Unsaturated fat Unsaturated fats include polyunsaturated and monounsaturated fat. These are healthier fats because they lower your cholesterol and provide essential fatty acids that the body cannot make itself. Polyunsaturated fats are found in margarine spreads, some oils (sunflower oil), nuts (walnuts, hazelnuts and Brazil nuts), as well as in oily fish (specifically called omega 3 fatty acids), for example salmon, mackerel and canned sardines. Monounsaturated fats are found in margarine spreads, oils (canola or olive oil), nuts (peanuts, cashews and almonds) and avocados. Limit your overall fat intake, and particularly the amount of saturated fat you eat to avoid weight gain. Eat less sugar Eating too much sugar contributes to excess energy (kilojoule) intake and can lead to weight gain and tooth decay. Foods high in sugar include soft drink, lollies, ice-cream, cakes, sweet biscuits, chocolates and dried fruit. Be aware that on packaged foods no added sugar does not mean there is no sugar at all; the product may in fact already contain large amounts of naturally occurring sugar. 5 6

6 Did you know? A 375ml can of soft drink contains around 10 teaspoons of added sugar. Drinks Don t forget that we take in energy (kilojoules) through drinks as well as food. You might be surprised how much energy some drinks can add to your daily intake. It is easy to drink kilojoules without noticing. Water Plain tap water is the best drink choice. It is cheap, quenches your thirst and has no kilojoules. Milk Reduced-fat milk is another good drink choice. Fruit juice Fruit juice (100 per cent) is suitable if consumed in small quantities, however, it is better to eat a whole piece of fruit, which will contain more vitamins and fibre and be more filling. Cordials Cordials and fruit drinks are a concentrated source of energy (kilojoules) and contain large amounts of added sugar. Tea and coffee Switching to reduced-fat milk will help to reduce your energy (kilojoules) intake. Soft drinks Alcohol If you usually add sugar, try gradually reducing the amount you add each day. Soft drinks are high in sugar and regular consumption can quickly add to weight gain. Diet soft drinks are lower in energy (kilojoules) but offer no nutritional benefits. There are plenty of healthier drink choices available. Alcoholic drinks like beer, wine and spirits are high in energy (kilojoules). In addition, soft drinks in mixed alcoholic drinks and snack foods (such as potato chips, pastries and nuts) often consumed while drinking, add to energy (kilojoule) intake. Eat smaller portions How much should I be eating? This table shows the number of serves from each food group that an average adult should eat each day. The amount you need may vary depending on your status, for example, if you are very active or inactive, if you are pregnant or breastfeeding, are sick or have other special dietary requirements. Eating too much food and drink is another factor that contributes to weight gain. To be a healthy weight, eat a variety of food from each of the food groups, but not in excessive quantities. Number of daily serves recommended for adults (19-60 yrs) Food group Breads, cereals, rice, pasta, noodles Vegetables, legumes (beans, peas and lentils) Number of serves per day Men: 6-12 Women: 4-9 Men: 5 Women: 5 Fruit Men: 2 Women: 2 Milk, yoghurt, cheese Meat, fish, poultry, eggs, nuts, legumes Men: 2 Women: 2 Men: 1 Women: 1 Extra foods Men: 0 3 Women: What is a serve? 2 slices of bread 1 bread roll 1 cup cooked rice or pasta 1 1/3 cups of cereal 1/2 cup muesli 1/2 cup cooked vegetables 1 cup salad vegetables 1 small potato 1/2 cup cooked lentils 1 medium piece of fruit (e.g. apple) 2 small pieces (e.g. apricot) 1 cup canned or chopped fruit 11/2 tablespoon sultanas 1 cup milk 2 slices of cheese (40g) 1 small carton yoghurt (200g) g cooked, lean meat 1/2 cup lean mince 2 small chops 2 slices roast meat g cooked fish 2 small eggs 1/3 cup peanuts 1 doughnut 4 plain sweet biscuits 1 tablespoon margarine 1/3 regular meat pie 12 hot chips Healthy tip Choose wholegrain varieties Add an extra serve of vegetables to your lunch or dinner Buy fruit that is in season when it is usually at its best quality and cheapest Choose reduced-fat dairy products Avoid processed and cured meats such as salami, bacon and sausages Limit the amount of extra foods you buy - you ll do your body and your wallet a favour! 7 8

7 Draw the Line Tip Try keeping a food diary for a week. Write down everything you eat and drink each day, including the amount you have. You will be able to see where you can make easy changes for a healthier diet. Download a food diary from Practical tips to help achieve or maintain a healthy weight Once you decide you are going to eat a healthier diet, it doesn t mean you have to change all the foods you eat. You can also make healthier choices by changing a few ingredients or preparing food in a different way. Listed below are some tips you can follow to help you make a healthier choice. Choosing your food Write a shopping list before you reach the shops and try to stick to it. Keep your cupboards and fridge stocked with healthy ingredients so that you always have them on hand to cook a meal. Choose lean meats. Switch from full-fat to reduced-fat dairy products. Re-think the soft drink: water or reduced-fat milk are much healthier drink options. Check the nutrition information panel on packaged foods to compare ingredients so you can make a healthier choice. For more information visit Preparing your food Cut all visible fat off meat before cooking. Learn interesting ways to prepare fruit and vegetables. Check recipes for new ways to spice up a salad or vegetable side dish. When you prepare your lunch for work each day, pack your favourite fruit or vegetables to crunch on as snacks, instead of biscuits. Cooking your food Switch from butter to margarine or olive oil spreads. Try baking, steaming, stir-frying or microwaving food instead of frying in oil. When roasting a portion of meat, trim the fat and brush with a marinade to add flavour and prevent the meat drying out. Eating out When eating out, don t be afraid to ask staff questions about the menu. To make a healthier choice: Choose a meal with vegetables, legumes or salad included, or order these as a side dish. Ask for your meal to be served without chips, or with a baked potato instead. Choose pasta dishes with a tomato or vegetable-based sauce instead of a creamy one. Ask for grilled rather than fried meals. Ask for smaller meals or choose an entrée-sized dish. 9 10

8 Being Active Along with healthy eating, being physically active is an equally important part of the healthy weight equation. The energy (kilojoules) contained in the food that you eat needs to be used up on a daily basis in order to prevent weight gain. Draw the Line Tip Try keeping a physical activity diary for a week to find out how active you are. Record the activity you do each day, including the amount of time you spend on each. This will help you to see extra opportunities to add physical activity to your day. Download an activity diary from How much is enough? It s important to think about how you can be more active as well as how you can be less inactive (less sedentary ). The Physical Activity Guidelines for Australian Adults reminds us to: 1. Think of movement as an opportunity, not an inconvenience. 2. Be active every day in as many ways as you can. 3. Put together at least 30 minutes of moderate-intensity physical activity on most, preferably all, days. 4. If you can, also enjoy some regular, vigorous activity for extra health and fitness. The guidelines provide the minimum levels of physical activity required for good health. For best results combine an active lifestyle with healthy eating. For more information on how to Find Thirty minutes of physical activity every day, and all the rewards you ll find, visit For people who spend many hours sitting each day (in transport, at work or at home) or for those wishing to lose weight, at least 60 minutes of moderate-intensity physical activity each day (for example, brisk walking) may be required to maintain or lose weight. What sort of activity should I do? Move more! The great news about being physically active is that it doesn t have to be strenuous or vigorous to provide health benefits. Moderate-intensity activities are energetic but don t make you breathless, for example, fast walking and cycling. Aim to Find Thirty minutes every day to enjoy the health benefits. You can gain additional benefit from spending more time being physically active and by engaging in regular vigorous activity. Vigorous activity makes you huff and puff, for example, aerobics, running and team sports such as football and netball. Remember that everyone has to start somewhere and you can build up your physical activity levels over time. Even if you have done no activity in the past, starting some form of activity will set you on the road to improved health. It is best to check with your GP before starting any physical activity if you haven t been active for some time or you have a major health problem. There are many opportunities to make physical activity a part of your day. All of the movement you do throughout the day helps to burn excess energy (kilojoules) and prevent weight gain. Active recreation Devote time to active recreation - have some fun and get healthy at the same time. Why not try a group activity and join a walking group, dance class or team sport? You ll find social benefits like meeting new people and making friends too

9 The majority of us spend a good deal of time each day sitting, or carrying out almost no activity. This is referred to as sedentary or sitting time. This is particularly the case if you work in a sit down job. Being active with the family is a great and healthy way to spend quality time together. It s also important as parents and carers can be positive role models for children. Remember that children and teenagers need at least an hour of physical activity every day for good health. Why not try kite flying, bike riding, kicking a footy or dancing to music, and don t forget, your dog needs a walk too. Walk and cycle for transport Look for active ways to get around each day, whether to or from work or study, the shops, a friend s place or dropping off and picking up children. Walking or cycling for transport can be a great way to fit in your daily dose of physical activity, save some money on car and petrol use and benefit the environment as well. If you live a long way from your destination, consider combining public transport with walking or cycling or driving just part of the way. Everyday activities Make small changes throughout your day to be more active. Look for an active way of doing everyday tasks, such as gardening, using the stairs instead of the lift or escalator or washing the car by hand rather than going through a car wash. Sit less! Sedentary behaviour is not the same as a lack of physical activity. People who do enough physical activity each day may still spend a considerable amount of time in sedentary activities. Research suggests that high levels of sedentary time can contribute to weight gain. Think about the time you spend in these sedentary activities: watching TV playing video games using the computer and internet reading a book or magazine sitting and talking to friends sitting down listening to music talking on the phone driving or riding in a car. Add in the time spent at work, when many of us sit in front of a computer screen for most of the day and it s not hard to rack up the hours! 13 14

10 It s time to draw your line Now that you re armed with the information you need to make healthier lifestyle choices, it s time to put that knowledge into action! Make a commitment TODAY to not gain any more weight and start to reap the rewards. Tips to reduce your inactive time Monitor the time you spend on leisure-time activities that are inactive. Set yourself a goal of a maximum amount of screen time for leisure each day, as much of our time spent being inactive involves watching TV, playing video games or using a computer. Enlist the support of your family, friends or partner to get active with you. Use these tips to make your leisure and work time more active. Watching TV Inactive time Playing video games with the kids Sitting around listening to music Sitting on a chair while talking on the phone Sitting down all day at work Driving to the local shops Can you make a healthier choice? Active choice Limit your TV time try an active hobby instead If you have an exercise bike, why not cycle while watching TV? Kick a ball in the backyard or the local park Get up for a dance or grab an MP3 player and make your music mobile Meet up to go for a walk if you can Take regular breaks to stretch your legs and grab a glass of water. Go for a quick walk at lunchtime with a colleague. Walk or ride down to the local store Next steps 1st Jan 09 1st Feb Find out where there is room to make improvements to your current eating and physical activity patterns. You can download a food and activity diary at 2. Set goals about the types of changes you will make. Be specific and realistic and you ll have a greater chance of success. Every small change you make is important and will add up to a healthier life. Remember to make changes that suit you, not someone else. It s important to focus on developing habits that you can maintain. Use the space below to set your own goals and keep track of them. Visit the website to print this table. Date to start Change I will try to make Progress made I will replace my usual morning tea biscuits with an apple. I will cycle to work once a week Purchased a bag of apples to keep at work. Want more tips? Read about how others have drawn their line to become more active or enjoy healthier eating at You can also share your tips to help inspire others! 15 16