Summer healthy eating plan

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We’ve devised a complete wellbeing plan for summer. It’s quick, It’s easy and most importantly it works.

In today’s hustle and bustle it is easy to let yourself go. But there’s no need to panic, even if you have let things slide. Research has shown that if you start eating well, exercising regularly and getting plenty of rest, you can turn back your body clock and regain health and wellbeing. That’s great news given that summer – and the skimpy clothes that go with it – is here. To ensure you get the best out of the season we’ve come up with a complete shape-up package. Designed to rejuvenate both body and soul, it has the capacity to completely turn your life around.

Eat for life
Our summer food plan is a little different from most. Created by accredited practising dietician Sharon Natoli, director of Food & Nutrition Australia, it has no strict rules, no kilojoule counting and no ‘good’ or ‘bad’ foods. Despite the lack of these ‘normal’ diet features, it will change your life.

For starters, you will lose weight – but that’s not all. Our healthy eating plan will strengthen your immune system and lower your risk of heart disease, diabetes, stroke and several types of cancer. (The NSW Department of Health says it is thought that one in three cancers may somehow be affected by what we eat.) It will also improve your memory, and boost your energy and mood. Bon appetit!

On the menu
Fish: A great source of omega-3 fatty acids, fish lowers your blood pressure and harmful LDL cholesterol levels. It also helps to fight arthritis, asthma and possibly cancer.

Yoghurt: Yoghurt is packed with calcium and protein; the acidophilus and bifidus bacteria it contains help to maintain the health of our digestive systems.

Citrus fruit: One orange contains almost an entire day’s supply of vitamin C. This vitamin works to fight cancer, protect the heart and prevent infection.

Berries: Berries are an excellent source of cancer-fighting antioxidants, which have also been credited with slowing or even reversing the ageing process in the brain. Blueberries are particularly good.

Green leafy vegetables: These are high in vitamins, minerals (they’re a great source of iron) and dietary fibre. Green leafy vegetables are also high in folate, which helps to lower your risk of bowel cancer and heart disease.

Wholegrains: Grainy bread, wholemeal pasta and barley are rich in vitamin E, folate and fibre. Wholegrain foods also promote stable blood sugar levels, which helps you to feel full for longer.

Nuts: Eating a small handful of nuts three to five times a week lowers your risk of developing heart disease by 30 to 50 per cent. Opt for unsalted raw or dry-roasted varieties.

Legumes: Eating legumes (think baked beans or lentils) twice a week lowers your risk of breast cancer. They’re also rich in protein and complex carbohydrates.

Cruciferous vegetables: Broccoli, cabbage, brussels sprouts and cauliflower are members of this family, and all contain substances known as indoles, which have an anti-cancer action. They’re also packed with vitamins and minerals.

The everyday healthy eating plan
Follow this balanced eating plan each day for optimal results:

Checklist:

• Eat four servings of wholegrain breads and cereals. (One serving is two slices of bread, a bowl of cereal or a cup of cooked rice.)
• Tuck into 2½ cups of vegetables and two pieces of fruit.
• Enjoy two serves of low-fat dairy or soy foods. (A serve is a glass of milk or a 200g tub of yoghurt, for example.)
• Eat one to two serves of lean meat such as beef, chicken or fish. (A serve of beef or chicken is about 100g when cooked. A serving of fish is roughly 120g when cooked.) If you’re a vegetarian, eat an alternative protein, such as tofu. (A serving of tofu is about 100g.)
• Drink two litres of water.

Words: Kelly Baker. Styling: Nikki Goldstein.