nutrition tips

The Friendlies top nutrition tips

Top diet and nutrition tips from the Friendlies Physiotherapy Service dietitian to help you maintain a healthy lifestyle.

Fat is not the enemy

Fat is often seen in a very negative light, but it is important to remember that healthy fats are a fundamental part of a well balanced diet.

Healthy fats help absorption of Vitamin A, D, E & K and also decrease sugar cravings by increasing post meal satiety.

Aim to consume:

  • Fish – 2-3 serves per week
  • Avocadoes – 1-2 serves per week
  • Nuts / Seeds – 1-2 tablespoons per day
  • Extra Virgin Olive Oil for salad dressings (do not cook with it)

Make water your drink of choice

With summer fast approaching, aim to drink at least 2L water per day.

Adding in sliced orange and fresh rosemary makes for a tasty alternative.

You can also add flavour by adding fresh fruit such as berries or lemon slices, or change the consistency by adding in a teaspoon of chia seeds!

Up your vegetable intake

Aim to eat 5 serves of vegetables every single day.

1 serve of vegetables = 1 cup raw vegetables (salads) or ½ cup cooked vegetables.

Note that potato, sweet potato, corn and peas are not included in this count.

Move more and count your steps

Grab a pedometer from your local pharmacy or Kmart and check how many steps you do per day.

It is encouraged that you do a minimum of 10,000 steps per day.

Make sure you are eating protein

Only so much protein can be absorbed at once.

To ensure you received adequate protein in your diet, aim to consume high quality protein foods at each main meal.

Protein is found in animal products such as pork, lamb, chicken, steak, eggs and dairy product, and non-animal products including nuts, seeds, bean, lentils and legumes.

To find out more or to make an appointment, phone the Friendlies Physiotherapy Service on 4331 1888.