H E A L T H Y E A T I N G F O R A D U L T S

  •   C S # 1 N U T R I T I O N   •Eating a balanced ,

healthy diet is

important to get the

essential nutrients our

bodies need for good

health .

By eating well , you can

reduce your risk of

developing chronic

diseases such as :

Eating a healthy diet

can also help you feel

and look better , enjoy

food more and l ive

longer .

Obesity

Heart disease

Type 2 diabetes

Some cancers e .g .

bowel cancer  

To burn off 2Tim Tams youwould have towalk for 1 hourand 6 minutesor run for 24

minutes.

Did you know? Low-fat foods may

have the fatremoved but a lotof sugar can beadded instead to

make it tastebetter.

Always eat a variety

of food from the f ive

food groups each day :

- 5 serves of vegetables

- 2 serves of fruit

- 6 serves of grains

- 2 .5 serves of lean

meat

- 2 .5 serves of reduced

fat dairy  

  •   C S # 1 N U T R I T I O N   •

Don ’t drink your calories . Juice ,

smoothies , protein shakes and

alcohol are high in either sugar or fat

and high in calories .

Don ’t watch television or be on any

electronic devices during mealtimes

as this can lead to mindless eating

and overeating .  

Don ’t skip meals as this may slow

your metabolism down . A slow

metabolism can lead to weight gain .

www .communityservices1 .org /nutrition

H E A L T H Y E A T I N G F O R A D U L T S

Cook more at home . You get to

control what is in your food and how

much goes on your plate .

Pre-plan meals or prepare your foods

ahead of time to save time and

money .

Follow the healthy plate model – ½

plate of vegetables , ¼ plate of lean

meat , ¼ plate low GI carbohydrates

(foods l ike porridge , fruit , whole

grain bread , pasta and lentils) .  

Eat small frequent meals throughout

the day .

Eating out? Ask for a vegetarian

meal with a small serve of lean meat .

Drink at least 6-8 cups of water

throughout the day .

Do:

Don't: