Home' Air Force News : August 4th 2011 Contents 24
August 4, 2011
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Feed your fitness regime
WEIGHING IT UP: Dietician Tiffany Peddle gives Air Force News member LAC Bill Solomou, of the 'Join
Bill Campaign', some advice about dairy products.
Photo: SPR Nick Wiseman
A balanced diet is important to support a fitness
regime. Dietician Tiffany Peddle provides some
advice for personnel, especially those taking part
in the 'Join Bill Campaign'.
Bill blogs on ... eating habits
WHEN I first started on the
journey to better health, it
was always my intention
to seek dietary/nutrition-
al advice. This month I
have done just that.
Tiffany Peddle, a
contracted and Accredited
Practising Dietician with
Defence, was more than happy to
evaluate my eating habits.
The good news is that over the last
month or so, the quality and quantity of
food I was eating met with her approval.
My portion sizes were fine and I no
longer ate high-risk foods, like fast food.
In fact, to my surprise I was overdoing
the fruit component of my daily intake -- I
was eating up to five pieces a day.
The recommended amount of fruit is
two pieces a day. My sugar intake was
too high as a result.
Another evaluation was that my dairy
ntake (and therefore calcium
ntake) was too low.
Tiffany's advice was
For all those ADF
personnel following the
'Join Bill Campaign', she
has kindly prepared generic
utritional advice, outlined in
the 'Healthy tips' information
box above. I encourage all members to
have a read and also follow the links pro-
vided by her.
If you have any nutritional questions
or concerns, feel free to email me. I will
endeavour to have a dietitian answer
Thank you Tiffany and all members for
EDITOR'S NOTE: If you have questions
for the health and fitness experts with-
in Defence, messages of support for
Bill or want to share updates from your
fitness campaign, email Bill at vasilis.
WE ALL know we need to
eat less and move more.
However, sometimes this
concept seems hard to
implement in our busy lives.
Achieving successful long-term
weight loss requires a decreased energy
intake and an increase in energy expend-
Here are some practical ideas for
making small changes you can incorpo-
rate into your daily routine to help you
Plan ahead for meals and snacks.
Good nutrition does not happen by
chance. You need to be organised
to avoid snacking on inappropriate
choices and making random meal
choices. For example, on a Sunday
afternoon plan meals for the week
ahead. Write a shopping list and buy
everything you need so that you have
lunches and snacks ready to take to
work and dinner planned each
Regular meals each day. Make sure
you have three main meals and two
or three snacks each day. Do not skip
meals, especially breakfast, as this
may cause an energy slump in the
afternoon and/or encourage over-
eating later in the day.
Ensure you have a balance of the
five food groups. Ensure that you are
not missing out on any vital nutrients
such as calcium, iron, fibre and vita-
mins. Refer to the Australian Guide
to Healthy Eating for recommended
daily servings. The five food groups
are: breads, cereals and grains;
vegetables; fruit; dairy foods (or
alternatives); meat, fish, chicken,
eggs (or alternatives).
Be mindful of your portions at
meals and snacks. Refer to the
Australian Guide to Healthy Eating
for what is a serve size. A good rule
of thumb for your dinner is: half a
plate of vegetables/salad; a quarter
plate of lean protein such as red meat,
chicken, fish, seafood, eggs or alter-
natives; a quarter plate of carbohy-
drate foods such as rice, pasta, noo-
dles or potato. Avoid going for sec-
ond helpings at dinner time. Instead,
immediately put any leftovers into
plastic containers and place in the
fridge ready for lunch the next day.
Listen to your hunger/satiety cues
and eat only until you are just satis-
fied, not bloated.
Limit the 'extras' food group to
two-three times a week. Refer to the
Australian Guide to Healthy Eating
for recommended daily servings.
'Extras' include alcohol, chocolate,
ice cream, cake and soft drinks. Think
about what treats you really love
and plan to eat them when you will
enjoy them. For example, two glasses
of wine at a social occasion, or two
scoops of ice cream on the weekend.
Tiffany Peddle is a contracted and
Accredited Practising Dietician (APD) with
Defence. To find an APD in your area, visit
www.daa.asn.au. More dietary information
is available at http://swapit.gov.au/ or
Here are some tips to help you
make informed decisions:
4 crispbread with lite-cream
cheese or tuna with tomato
1 x fruit (fresh, canned or dried)
30g unsalted nuts (small handful)
200g tub low-fat/diet yoghurt
1 slice fruit toast with lite cream
1 malt drink made with skim milk
2 oatmeal or 2 fruit-slice biscuits
EATING OUT OR AT MESS
Avoid deep fried foods such as
chips, dim sims, spring rolls,
Avoid sweet baked goods such as
muffins, slices, cakes
Choose grain bread or wraps and
fill with lots of salad, vegetables
and some lean meat/fish/chicken
Skip the creamy sauces and
Add lots of vegetables or salad to
your meal (not chips)
Reduce your portion size
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