Diet

Excess weight has strong links to heart disease, type 2 diabetes, cancers and arthritis,  resulting in a massive cost in both human and economic terms.

So what is a healthy weight?

For most people, their Body Mass Index (BMI) indicates whether they are overweight or not. BMI is calculated as weight in kilos divided by height in metres squared.
A BMI of 26-29.9 kg/m2 is generally classified as overweight
A BMI of >30 kg/m2 is classified as obese
To find out if your weight is safe, register for your own Personal Motivator and calculate your BMI in the tools section.

Manage Weight

If your BMI is over 25, then you could probably benefit from a weight management program. Incorporating the following into your lifestyle may be of help:

• Nutritious foods
• Vegetables, legumes and fruits
• Cereals (breads, rice, pasta, noodles etc)
• Lean meat, fish, poultry or alternatives
• Low fat dairy products or alternatives
• Plenty of water
• Minimal fat intake - particularly saturated fats
• Foods low in salt
• Limited alcohol
• Limited sugars and sweet foods
• Enough kilojoules for your energy requirements
• Don't buy food you can't resist
• Prevent over eating, use a smaller plate
• Drink 8 glasses of water daily
• Make eating an occasion - take your time
• Eat slowly, thoroughly chew food
• Order entrées instead of main courses
• Share your dessert
• Keep healthy snacks on hand
• Avoid drinks high in kilojoules
• Listen to hunger cues
• Learn to say no to food if you are full and if you have already eaten a meal and just eating for the sake of eating
• Review your portion sizes
• Don't shop on an empty stomach
  

For more information on exercise visit the NHRMC website.

To the heart of the matter

Experts recommend dietary fibre to lower your risk of heart disease. But that doesn't mean a plateful of oat bran. Try this delicious fibre-rich soup to change the way you look at healthy eating.

Experts recommend dietary fibre to lower your risk of heart disease. But that doesn't mean a plateful of oat bran. Try this delicious fibre-rich soup to change the way you look at healthy eating. Try this fibre-rich dish to change the way you look at healthy eating:

Black Bean Vegetable Soup

1 Tbsp. vegetable oil
1 onion, chopped
1 clove garlic, minced
2 carrots, chopped
2 tsp chilli powder
1 tsp. ground cumin
900ml vegetable stock
2 cans (each 14oz/398ml) black beans, drained and rinsed
1 can (7oz/199ml) corn kernels
1/4 tsp. black pepper
1 can (10oz/284ml) tomatoes

In large saucepan, heat oil over medium heat; cook onion, garlic and carrots, stirring occasionally, for 5 minutes or until onion is softened. Add chilli powder and cumin; cook, stirring, for 1 minute. Add stock, 1 can of the beans, corn and black pepper; bring to boil. Meanwhile, in food processor or blender, puree together tomatoes and remaining can of beans; add to pot. Reduce heat, cover and simmer for 10 to 15 minutes or until carrots are tender. Season to taste.

Makes 6 servings.

Per Serving: About 180 calories, 8 g protein, 4 g fat, 31 g carbohydrate, very high source of fibre.