PEACH Lifestyle_webinar 2

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Title slide:

Slide 1 Healthy Lifestyle Behaviours - Nutrition Title slide PEACH TM

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PEACH TM Slide 2 Session 1 Text /image slide B Use water as the main drink for thirst: Milk: low fat (or at least reduced fat), limit to 2 cups per day (500ml) Juice: Limit to ½ cup per day (125ml) Diet drinks: if needed, initially Provide lunchbox and snack choices from the vegetables, fruit, grain and dairy food groups Use cereal-based “extras” sparingly (e.g. muesli bars, cakes, muffins) Aim for around 2-3 serves of dairy foods each day Choose reduced fat (1-2% fat) milk and yoghurt Limit cheese and ice-cream to 2 times a week and use reduced-fat varieties PEACH TM Lifestyle recommendations: Nutrition

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PEACH TM Slide 3 Healthy eating recommendations www.eatforhealth.gov.au

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PEACH TM Slide 4 Session2 Text /image slide A 1 sandwich = 2 slice bread = 2 serves grains Good choices : White bread/pasta/rice/noodles English muffins, pikelets, fruit bread, scones Rice cakes Better choices: - Wholegrain varieties “Discretionary” - 2 minute noodles, packet pastas, pastries, cakes, sweet biscuits, crackers, muesli bars… Grain (cereals) 4-8y 9-11y Boys 4 5 Girls 4 4

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PEACH TM Slide 5 Session2 Text /image slide A 1C salad + ½ medium potato = 2 serves vegetables Good choices: potato, corn, baked beans popcorn, corn thins Better choices: carrots, peas, zucchini, cauliflower, broccoli, leafy greens lentils, kidney beans, chickpeas “Discretionary” - Potato chips/wedges, crisps, pastries/filo Vegetables and Legumes 4-8y 9-11y Boys 4½ 5 Girls 4½ 5

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PEACH TM Slide 6 1 banana (MT) + 2 peaches (AT) = 2 serves fruit Good choices: Dried fruit, fruit crumbles, fruit juice (½C/day) Avocado Better choices: Fresh Stewed or canned fruit (in natural juice) “Discretionary” - Fruit pies, fruit straps Fruit 4-8y 9-11y Boys 1½ 2 Girls 1½ 3

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PEACH TM Slide 7 Session2 Text /image slide A 1 slice cheese in sandwich = ½ serve dairy Good choices : custard reduced-fat milk or yoghurt (or calcium-fortified soy) Better choices: reduced-fat cheese (only 2 times/week) low-fat milk, low fat or ‘diet/lite’ yoghurt “Discretionary” - ice-cream (including low-fat), flavoured milk Dairy 4-8y 9-11y Boys 2 2½ Girls 1½ 3

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PEACH TM Slide 8 Session2 Text /image slide A 120g steak = ~2 serves meat Good choices: meat, fish, poultry, eggs, nuts Better choices: legumes lean cuts, removing skin and visible fat reduce fat added in cooking “Discretionary” - KFC Meat & Meat Alternatives 4-8y 9-11y Boys 1½ 2½ Girls 1½ 2½

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PEACH TM Slide 9 Session 2 Text /image slide B What about discretionary?

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PEACH TM Slide 10 What does this look like? Breakfast 2 Weet-bix + 250ml skimmer milk Grain = 1 Dairy = 1 Morning Tea ½ slice raisin loaf + ½ tsp margarine + water Grain = ½ Lunch 2 slices high fibre bread + 1C salad + 90g can tuna + 2 apricots + water Grain = 2 Veg = 1 Meat = 1 Fruit = 1 Afternoon Tea carrot & celery sticks (1 ½ C) + 125ml milk + water Veg = 2 Dairy = ½ Dinner ½ cup cooked pasta + 100g lean mince + grated carrot & zucchini + mushrooms + tinned tomatoes + cooking spray + water Grain = 1 Meat = ~1 Veg = 2 Supper 1/2 cup yoghurt + 1 apple in segments Dairy = 1 Fruit = 1 TOTAL Grain = 4½ Veg = 5 Fruit = 2 Dairy =2 ½ Meat = 2 4-8y 9-11y Grains B 4 5 G 4 4 Veg B 4½ 5 G 4½ 5 Fruit B 1½ 2 G 1½ 3 Dairy B 2 2½ G 1½ 3 Meat B 1½ 2½ G 1½ 2½

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PEACH TM Slide 11 What changes to start with? Water as the main drink for thirst Switching ‘discretionary’ foods to breads & cereals or fruit & vegetables (lunchbox & snacks) Dairy foods Use low fat milk & yoghurt – 2 serves/day Reduced fat cheese – Twice/week Removing fat from meat and vegetable dishes The Australian Guide to Healthy Eating - Summary

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PEACH TM Slide 12 Session 1 Text /image slide B Contact Us www.flinders.edu.au/peach 08 8204 4715 peach.lifestyle@flinders.edu.au PEACH TM

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