Healthy weight and you

All information in this publication is correct as at October 2013.

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Your information booklet

www.healthyweight.health.gov.au

• Are you a healthy weight?

• Eat well, choose wisely• Move more, sit less, every day

• Set goals and monitor your progress

Healthy weight and you

2

Copyright

© Commonwealth of Australia 2013, except for the photographs and images reproduced under licence.

Paper-based publications

This publication is copyright. Apart from any use as permitted under the Copyright Act 1968, no part may be reproduced by any process without prior written permission from the Commonwealth.

Internet sites

This work is copyright. You may download, reproduce, display and print this publication (appearing in electronic form) in unaltered form (retaining this notice) on, or from, your computer for your own personal, household and domestic use. Apart from any use as permitted under the Copyright Act 1968, all commercial and other rights are reserved.

Disclaimer

The information in this publication is for general information only, and must not be used as a substitute for medical advice. You must seek independent professional medical advice before relying on any information contained in this publication. To the extent permitted by law, the Commonwealth of Australia excludes liability for any loss or damage caused by your use or reliance on this publication.

Requests and inquiries concerning reproduction and rights should be sent via email to [email protected].

healthy weight guide

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Contents

About the Healthy Weight Guide 4

What is a healthy weight? 5

What to do to be a healthy weight 8

Key steps to a healthy weight 10

Step 1: Get started 11

Step 2: Set goals 13

Step 3: Get active 14

Step 4: Eat well 16

Step 5: Keep in check 17

Step 6: Manage the challenges 18

Step 7: Get informed and get support 19

Enjoy a wide variety of nutritious foods 20

Have less of these foods and drinks 22

How much should you eat? 24

Healthy physical activity habits 28

How active do you need to be? 31

For parents and guardians 32

To find out more 33

Other useful websites 35

Meal planner 40

Physical activity planner 42

Goal setting form 44

Notes 46

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About the Healthy Weight Guide

Being a healthy weight is important for all Australians. A healthy weight can help you to live a longer and healthier life and help you to enjoy life more.

The Healthy Weight Guide consists of a website and supporting print materials, including this booklet, aimed to assist you on your journey to achieve and maintain a healthy weight.

The information is relevant to most people, no matter what your weight or how ready you are to take action to achieve and maintain a healthy weight. There is specific information included for those of different ages and life stages.

You can use the Healthy Weight Guide to:

• check the facts about healthy weight, physical activity and healthy eating

• find useful tips and tools to help you achieve and maintain a healthy weight.



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What is a healthy weight?

What’s the right waist measurement for me?

Generally, the larger your waist circumference, the higher your risk of developing chronic diseases such as type 2 diabetes, heart disease and some cancers.

Being a healthy weight can help you live longer, reduce your chances of developing chronic disease and help you get more out of life.

Source: Clinical Practice Guidelines for the Management of Overweight and Obesity in Adults, Adolescents and Children in Australia (2013).

With a tape measure, measure halfway between your lowest rib and the top of your hip bone, roughly in line with your belly button.

There are two ways you can tell if you are a healthy weight – by measuring your waist with a tape measure and by working out your body mass index (BMI).

Risk of chronic disease

Waist circumference

(women)

Waist circumference

(men)

Increased risk 80–87.9cm 94–101.5cm

High increased risk 88cm or more 102cm or more

Obese

Overweight

Underweight

Healthy WeightRange

Height in centimetres (feet and inches) without shoes

seohs tuohtiw gnihtolc thgil ni )sdnuop dna senots( s

margolik ni thgieW

* Body Mass Index (BMI) =Weight (kg)

Height (metres)2

150

140

130

120

110

100

90

80

70

60

50

40

30

* BMI 30

* BMI 25

* BMI 18.5

(22/0)

(20/5)

(18/9)

(17/3)

(15/7)

(14/2)

(12/6)

(11/0)

(9/4)

(7/9)

(6/3)

(4/7)

(4’7”) (4’11”) (5’3”) (5’7”) (5’11”) (6’3”) (6’7”)

(23/6)

(st/lb) kg

140cm 150cm 160cm 170cm 180cm 190cm 200cm

These measurements apply only to adults, not to children. They also do not apply to pregnant women or people from certain non-European backgrounds who may have different body shapes.

For detailed information on how to measure your waist or to register to keep track of your waist measurement, visit the Healthy Weight Guide website: www.healthyweight.health.gov.au

What’s the right BMI for me?

There are tools that make it simple for you to work out your body mass index (BMI). It’s easy to use the BMI calculator on the Healthy Weight Guide website: www.healthyweight.health.gov.au

Aim for a healthy weight: BMI chart for adults

Source: Adapted from the Australian Dietary Guidelines (2013).

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The Healthy Weight Guide website provides more details about calculating and interpreting your BMI. You can register with the Healthy Weight Guide website to keep track of your BMI. www.healthyweight.health.gov.au

Although BMI is not a perfect measure, it is generally agreed to be the most useful and valid for adults. Its use is recommended by the World Health Organization and by the Clinical Practice Guidelines for the Management of Overweight and Obesity in Adults, Adolescents and Children in Australia (NHMRC, 2013).

When calculating BMI, for adults a result between 18.5 and 24.9 is considered to be within the healthy weight range. However, there are some exceptions. For example, the healthy weight BMI range tends to be:

• lower for people of Asian background

• higher for those of Polynesian origin

• higher for older people

• higher for elite athletes with higher than normal levels of lean body tissue.

Pregnancy also affects BMI, but a woman’s weight gain during pregnancy is necessary for a healthy baby and should be temporary. The Healthy Weight Guide website provides more information about weight gain in pregnancy.

The BMI equation is:

body mass index (BMI) =

height (m)2

weight (kg)

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What to do to be a healthy weight

The good news is that most weight-related illness is preventable, or at least partly reversible, by eating suitable amounts of nutritious foods, avoiding foods and drinks high in saturated fat, added sugars and alcohol, and being physically active. Adopting healthy habits can really help.

The best approach for weight loss is to adopt a nutritious eating pattern and include enough physical activity each day whereby the total energy (kilojoule) needs for the day are slightly less than you actually need.


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For more information on achieving and maintaining a healthy weight, visit: www.healthyweight.health.gov.au

If you are underweight, have trouble putting on weight or maintaining weight, or are obese, it is best to see a health professional for individual advice.

Aim for a healthy lifestyle – make positive choices and take control of your health. Look at all areas of your wellbeing and don’t just focus on your weight. Feel good about yourself for making small changes – these can lead to big improvements.

What you eat and drink – and how much you eat and drink – is central to your health.

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Key steps to a healthy weight

Managing your weight may be easier if you break it down into these seven steps:

Get started

Set goals

Get active

Eat well

Keep in check

Manage the challenges

Get informed and get support

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2

4

6

5

7

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1 Get started

There is so much information about weight, particularly about weight loss, in magazines, newspapers, ads, TV shows and websites that it can get really confusing. But much of the information commonly available is not based on fact.

All of your questions about what a healthy weight is, why it’s important, whether you are a healthy weight, which foods and drinks are good for you and which aren’t, what kind of and how much physical activity you should do, and how you can go about achieving or maintaining a healthy weight are answered in the Healthy Weight Guide.

If you have health problems, if you are over 65, if you are pregnant or if you have been inactive for a while, it’s important to check with your health professional before starting a new physical activity or eating program.

Some people find it easier to change than others. That’s fine – we’re all different.

You can make it easier for yourself by making plans.

You can write down a simple weekly plan to be more physically active and cut back on unhealthy food and drink.

The Healthy Weight Guide provides information based on scientific evidence and makes it easy to get the facts.

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Some ideas to get you started are to choose vegetable toppings on pizza, rather than extra cheese, ham or salami. Or you might decide to choose bread-based takeaways (rolls, wraps or sandwiches) rather than commercially baked or fried foods like fried chicken, battered and fried fish, fried chips or sausage rolls.

Or you might decide to walk to the shops instead of driving when you’ve only got to get a few things.

Write down your plan and how you’re going to do it. The Healthy Weight Guide website has tools including physical activity and meal planners to help make this easier for you (www.healthyweight.health.gov.au). Then every now and then, get out your plan and see how you’re going.

The Healthy Weight Guide website has the information you need in one place.



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Write your goals down and how you think you can achieve them. There is a goal setting form to help you on the Healthy Weight Guide website. If you register, the website will store your goals and allow you to come back and update them over time.


Set goals

Everyone has different long-term goals. You might want to:

• put on weight

• stay the weight you are, or

• lose a bit, or a lot, of weight.

Any of these goals are achievable over time. Having a clear goal in mind can help you to stay motivated.

It’s a smart idea to set short-term goals as well as long-term goals. This can help you to be more realistic. For example, you may want to eat less unhealthy food or be more physically active. You might be keen to eat more vegetables, or to learn to swim. You might want to get into the clothes you used to wear. Maybe you want to improve your posture and body strength through gym work. Or you may want to increase your fitness so you can keep up with the family or join the local footy or netball team.

Decide what you want to do.

Check them every now and then and see how you’re going.

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3 Get active

Create opportunities to be physically active every day in as many ways as you can. Physical activity can occur as part of your regular daily activities, like walking to the shops or bus stop, or doing some housework. You may also wish to include more planned physical activity in your day. This may include going for a walk, jog or bike ride, doing an aerobics class, or playing tennis socially or in a competition.

Here are three tips to get you started:

1. Figure out what you like to do.

Some people like to walk. Some like team sports. Some like working in the garden. Others like ballroom dancing. Choose an activity that you enjoy, and you will be more likely to continue doing it.

2. Plan to be active.

Establish a routine. Set an alarm clock. Leave the gear you need by your front door. Tell your family you’re going to do it. Stick notes on the fridge. Make plans for what you will do – you might want to use the physical activity planner available on the Healthy Weight Guide website.


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3. Get support.

Some people find it easier to do things with other people. If you like to play netball, you’ll need to join a team. If you like to walk in the mornings, you may find it easier to make it a habit if you walk with a friend. Meeting at the same time, at the same place, two or three days a week and walking together can become a pleasurable routine that also helps build great friendships.

For some people, planning to do physical activity like this at a regular time every day or week is more likely to make it become a habit.

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So why not start today? The Healthy Weight Guide website can tell you more.


4 Eat well

Healthy habits are a key to being a healthy weight. Start small and you’ll find it’s easier to replace unhealthy habits with healthier ones. For example:

• having reduced fat milk, yoghurt and cheese instead of full fat varieties

• wholegrain instead of white bread

• steamed vegetables instead of fried

• drinking water instead of soft drinks

• taking the stairs instead of the lift

• going for a walk outside instead of watching TV or playing video games.

Developing healthy habits can seem daunting at first. After a while, though, they become part of your life.


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You can keep track of what you eat and drink and how much physical activity you do on the Healthy Weight Guide website.


If you register with the Healthy Weight Guide website, you can save your goals and meal and physical activity plans, and record your weight and other useful information, and the site will keep a record of your progress that only you can see.

5 Keep in check

Some people who keep track of their habits are more likely to make the changes that, over time, become new habits. So:

• write down or talk to someone about your goals

• keep track of what you eat and drink

• keep track of how long you sit for every day and how physically active you are

• keep track of your weight or waist measurement.

If you look at what you eat, you’ll find it easier to notice that, say, you’re eating a fair bit late at night, when you don’t really need it. Or that you’re having ice-cream every day, where you thought you only had it sometimes.

Just writing down what you do helps. It makes you think about what you’re doing. It also gives you the chance to learn about your habits.

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Manage the challenges

For some of us, it is fairly easy to stay the same weight or even to lose weight and keep it off.

But for many of us, life is a cycle of trying to be healthy, slipping up, feeling disappointed, losing motivation and then, after a while, trying to be healthy again, slipping up – and around and around it goes. Controlling our weight can be hard.

Our life circumstances can add to the challenge of achieving and maintaining a healthy weight. For example, some people might work irregular hours, others might face cost or time pressures, while others might be trying to manage their weight while taking medication or struggling to find motivation. The Healthy Weight Guide provides information on how to deal with particular challenges.

It is possible to make changes. Some people who have managed such challenges successfully:

• are motivated to change

• have a positive attitude

• have support

• plan and set personal goals

• take small steps towards those goals

• track their progress

• review their goals regularly

• plan for setbacks

• reward themselves for changing with non-food rewards

• learn from their experiences, good and bad.

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Reward yourself for your successes – but not with unhealthy food or drink. Buy that item you’ve been thinking about, see that movie you’ve been wanting to see, catch up with friends you haven’t seen for a while. There may be setbacks along the way, but celebrating success is important.

7 Get informed and get support

If you’ve been overweight or underweight for a while, or have a lot of weight to lose, getting to a healthy weight is not always easy.

There are times when it might all seem too hard.

But you don’t have to do this on your own. Help of all sorts is available.

You can ask for help from your family, friends, workmates, doctors, nurses, dietitians, exercise physiologists, psychologists, other health workers and your community.

If you ask for help and get it, it’ll be much easier for you as you won’t have to do it on your own.

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Enjoy a wide variety of nutritious

The Australian Dietary Guidelines recommend:

To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious food and drinks to meet your energy needs.

Enjoy a wide variety of nutritious foods from these five food groups every day:

• Plenty of vegetables, including different types and colours, and legumes/beans

• Fruit

• Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties, such as breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley

• Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans

• Milk, yoghurt, cheese and/or their alternatives, mostly reduced fat (reduced fat milks are not suitable for children under the age of two years)

And drink plenty of water.

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2


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Different foods contain different nutrients, so including a variety of healthy foods in your daily intake ensures your body gets all the nutrients it needs to be healthy. Cutting back on healthy foods is not a good idea, especially if you are underweight.

It is best to eat foods from the five food groups, rather than fill up on unhealthy foods and drinks, especially if you want to achieve and maintain a healthy weight.

If you would like to know more about how much of each food group to eat, visit the Eat for Health website:

www.eatforhealth.gov.au

Limit intake of foods containing saturated fat, added salt, added sugars and alcohol.

Encourage, support and promote breastfeeding.

Care for your food; prepare and store it safely.

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5

3

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Have less of these foods and drinks

Limit food and drinks high in saturated fat, added sugars, added salt and/or alcohol.

These foods are not essential for health and can increase your risk of chronic diseases such as type 2 diabetes, heart disease and some cancers.

Most of these foods and drinks contain a lot of kilojoules (energy), and if you have too many of these, you are likely to put on excess weight.

Too much of these foods and drinks, too often, can be unhealthy.

If you are overweight and want to lose weight, cutting back on your intake of unhealthy foods and drinks is the best place to start.

Most Australians need to eat and drink less:

• meat pies, sausage rolls and fried hot chips

• potato crisps, savoury snacks, biscuits and crackers

• processed meats like salami, bacon and sausages

• cakes, muffins, sweet biscuits and muesli bars

• confectionary (lollies) and chocolate

• ice-cream and desserts

• cream and butter

• jam and honey

• soft drinks, cordial, energy drinks and sports drinks

• wine, beer and spirits.


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Food can also be unhealthy because of the way it is prepared or cooked. For example, hamburgers can be healthier if they’re prepared using lean meat, wholemeal buns and plenty of salad. But if they’re prepared using cheaper fatty meat, white flour buns, fried onions and creamy sauces or dressing, the hamburger will be high in kilojoules. And if you add deep fried chips and a sugar-sweetened soft drink, as is common at fast food restaurants, you have an unhealthy, high energy (kilojoule) meal.

A full list of healthy items to have in your pantry, ideas for healthy shopping on a budget, reading food labels, making healthy snacking easier, tips on healthy cooking and links to simple, healthy recipes are all available on the Healthy Weight Guide website.


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How much should you eat?

When we talk about our diets, we usually talk about what we eat, but we don’t often talk about how much we eat. To achieve and maintain a healthy weight, it is just as important to eat the right amount of food as the right type of food.

The recommended number of serves from each of the Five Food Groups according to the Australian Dietary Guidelines are shown in the table opposite. Few people eat the same way every day, and it’s common to eat a little more on some days than others, but the average recommendations are shown per day.

The amount of food we should eat varies depending on our age, gender, height, body size and physical activity level. The amount of each food we eat depends on the size of each serving and the number of servings we have.

Photograph: Great Ideas In Nutrition


Recommended average daily number of serves from each of the Five Food Groups*

Additional serves for taller or more active men and women

Age

Vege

tabl

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nd le

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es/

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Frui

t

Gra

in (

cere

al)

food

s, m

ostly

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legr

ain

and/

or h

igh

fibre

cere

al v

arie

ties

Lean

mea

ts a

nd p

oultr

y, fi

sh,

eg

gs,

tofu

, nu

ts a

nd s

eeds

,

and

legu

mes

/bea

ns

Milk

, yo

ghur

t, c

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e

and/

or a

ltern

ativ

es,

mos

tly

redu

ced

fat

App

rox.

num

ber

of a

dditi

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serv

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od

Gro

ups

or u

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or

disc

retio

nary

cho

ices

Men 19–50 6 2 6 3 2½ 0–3

51–70 5½ 2 6 2½ 2½ 0–2½

70+ 5 2 4½ 2½ 3½ 0–2½

Women 19–50 5 2 6 2½ 2½ 0–2½

51–70 5 2 4 2 4 0–2½

70+ 5 2 3 2 4 0–2

Pregnant (19–50) 5 2 8½ 3½ 2½ 0–2½

Breastfeeding (19–50) 7½ 2 9 2½ 2½ 0–2½

* Includes an allowance for unsaturated spreads or oils and nuts or seeds: 4 serves [28–40g] per day for men less than 70 years of age; 2 serves [14–20g] per day for women and older men.

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If you want to know more about how much of each food is in a serve and how much of each food group to eat, visit the Eat for Health website:


Sample daily food patterns for men and women according to the Australian Dietary Guidelines

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What would a meal plan look like?

These sample meal plans might help you develop one of your own. Keep in mind that the meal plans below are for adults aged 19-50 years of average height, healthy weight and light activity.

Female

Breakfast

60g wholegrain breakfast cereal 1 cup reduced fat milk 100g reduced fat yoghurt

Morning break

200ml (small) coffee with milk

Lunch

2 slices wholegrain bread 40g chicken 1 teaspoon margarine 1 cup mixed salad vegetables 1 medium apple

Afternoon break

30g unsalted nuts 200ml (small) coffee with milk

Dinner

1 cup cooked pasta 65g cooked beef mince ¼ cup kidney beans 1½ medium tomato ½ onion 2 cups green leafy salad 2 teaspoon unsaturated oil

Evening snack

1 cup stewed plums 100g reduced fat yoghurt

Source: Australian Dietary Guidelines (2013).


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Male

Breakfast

2 slices wholegrain toast2 teaspoons margarine½ cup canned baked beans1 medium tomato250ml reduced fat milk

Morning break

1 medium apple200ml (small) coffee with milk

Lunch

2 slices wholegrain bread65g roast beef20g reduced fat cheese2 teaspoon margarine1 cup mixed salad vegetables

Afternoon break

30g unsalted nuts200ml (small) coffee with milk

Dinner

100g cooked fish fillet14g unsaturated oil 1 cup boiled rice½ medium potato½ cup carrots½ cup broccoli

Evening snack

1 cup diced fresh fruit100g reduced fat yoghurt

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Healthy physical activity habits

Physical activity is one of the factors that may help you to achieve or maintain a healthy weight. It is one component of the energy balance equation. What you eat and drink is ENERGY IN. What you burn through daily activity, exercise and body processes is ENERGY OUT.

For most people, physical activity should become part of your daily life, even if it isn’t now. If you are not currently physically active, you should start by doing some physical activity, and gradually increase the amount you do.

There are many ways to enjoy physical activity as part of your daily routine.

When thinking about managing your weight:

• If ENERGY IN equals ENERGY OUT, weight stays the same.

• If ENERGY IN is greater than ENERGY OUT, weight increases.

• If ENERGY IN is less than ENERGY OUT, weight decreases.


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Here are four healthy physical activity habits to get you started.

Be aware of what physical activity you do.

Some of us think we move more than we actually do. Recording your activity on a physical activity planner can help you become more aware of how much physical activity you do or don’t do.

Build more movement into your daily life.

Move at every opportunity to incorporate more physical activity into your day-to-day routine.

Plan to do some physical activity every day.

Plan to be physically active every day – go for a walk, a bike ride, a swim, do a fitness class or play a game of sport – and if you can’t do something every day, do something on most days of the week. Find a physical activity you like, and do it regularly. Then find new activities to add variety to your routine.

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4 Minimise sitting time.

New research shows that people who sit for long periods at a time have a higher risk of developing chronic disease. You should regularly break up long periods of sitting, as well as reduce your total sedentary time.

One way to help to reduce your total sedentary time is to minimise your screen time. You might have to spend long periods of time in front of a computer at work or while you’re studying, so try to minimise your time watching TV, playing electronic games or using a computer for entertainment.

For more information about physical activity and sedentary behaviour, visit: www.healthyweight.health.gov.au


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How active do you need to be?

Australia’s Physical Activity and Sedentary Behaviour Guidelines provide guidance about the amount and type of physical activity required to promote health. For adults, the Guidelines recommend the following:

• Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.

• Be active on most, preferably all, days of the week.

• Accumulate 150 minutes to 300 minutes of moderate intensity physical activity or 75 to 150 minutes of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.

• Do muscle strengthening activities on at least 2 days each week.

• Minimise the amount of time spent in prolonged sitting.

• Break up long periods of sitting as often as possible.

You can find more information about how you can meet the physical activity and sedentary behaviour guidelines and what moderate intensity and vigorous intensity physical activity mean at: www.healthyweight.health.gov.au

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For parents and guardians

What you do for your children now may have an impact throughout their lives. Children who establish good habits, with healthy eating and regular physical activity, are more likely than others to maintain those habits and to benefit from them throughout life.

Give your kids the best possible start by:

• being a good role model – showing your kids that healthy eating and regular physical activity are part of normal daily life

• providing them with regular meals and healthy food

• helping them limit unhealthy foods and drinks

• encouraging them to do regular physical activity

• encouraging them not to use screens more than two hours a day for entertainment

• helping them establish good dietary and physical activity habits.


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To find out more

Visit the Healthy Weight Guide website to find information about:

• the benefits of being a healthy weight

• how to check whether you are a healthy weight

• energy balance

• eating well

• getting active

• how to achieve and maintain a healthy weight

• commercial weight loss programs

• prescription weight loss medications and surgery

• diets and physical activity – products and programs

• healthy weight for different life stages

• goal setting

• monitoring your progress

You can also find lots of useful tips, tools and handy links.

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If you don’t have a computer, there are some other things you can do:

• go to a library and use their computer

• ask someone who does have a computer to print some information for you

• ask the staff at your local medical centre or community centre to order the resources for you

• use the meal planner, physical activity planner and goal setting form in this booklet

• speak to your health professional.

You can also register with the Healthy Weight Guide website to make it easier for you to keep track of how you are going. www.healthyweight.health.gov.au


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Other useful websites

Australian Government links

Healthy Weight Guide www.healthyweight.health.gov.au

Eat for Health, including:

• Australian Dietary Guidelines

• Infant Feeding Guidelines

• Australian Guide to Healthy Eating


Shape Up Australia www.shapeup.gov.au

Food Standards Australia New Zealand www.fsanz.gov.au

Australia’s Physical Activity and Sedentary Behaviour Guidelines www.health.gov.au

QuitNow www.quitnow.gov.au

Clinical Practice Guidelines for the Management of Overweight and Obesity in Adults, Adolescents and Children in Australia www.nhmrc.gov.au/guidelines/publications/n57

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State and territory government contact details

For information about programs and campaigns in your state or territory, contact details are provided below.

Australian Capital Territory Health Directorate www.health.act.gov.au Phone 13 22 81

New South Wales Ministry of Health www.health.nsw.gov.au Phone 02 9391 9000

Northern Territory Department of Health www.health.nt.gov.au Phone 08 8999 2400

Queensland Health www.health.qld.gov.au Phone 13 43 25 84



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South Australian Health www.sahealth.sa.gov.au Phone 08 8226 6000

Tasmanian Department of Health and Human Services www.dhhs.tas.gov.au Phone 1300 135 513

Victorian Department of Health www.health.vic.gov.au Phone 1300 253 942

Western Australian Department of Health www.health.wa.gov.au Phone 08 9222 4222

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Non government links

Australian Breastfeeding Association www.breastfeeding.asn.au

Australian Indigenous HealthInfoNet www.healthinfonet.ecu.edu.au

Butterfly Foundation for Eating Disorders http://thebutterflyfoundation.org.au

Cancer Council Australia www.cancer.org.au

Diabetes Australia www.diabetesaustralia.com.au

Dietitians Association of Australia http://daa.asn.au


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Heart Foundation www.heartfoundation.org.au

Kidney Health Australia www.kidney.org.au

Nutrition Australia www.nutritionaustralia.org

Stroke Foundation http://strokefoundation.com.au

YMCA www.ymca.org.au

YWCA http://ywca.org.au

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Meal planner

For information on how to incorporate a variety of nutritious foods into your day, visit the

Healthy Weight Guide – www.healthyweight.health.gov.au

Name: Week commencing:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast

Lunch Lunch Lunch Lunch Lunch Lunch Lunch

Dinner Dinner Dinner Dinner Dinner Dinner Dinner

Snacks Snacks Snacks Snacks Snacks Snacks Snacks

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For information on how to incorporate a variety of nutritious foods into your day, visit the




Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast

Lunch Lunch Lunch Lunch Lunch Lunch Lunch

Dinner Dinner Dinner Dinner Dinner Dinner Dinner

Snacks Snacks Snacks Snacks Snacks Snacks Snacks

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Physical activity planner

For information on how to incorporate more physical activity into your day, visit the Healthy Weight Guide – www.healthyweight.health.gov.au


Physical activity Physical activity Physical activity Physical activity Physical activity Physical activity Physical activity

Duration Duration Duration Duration Duration Duration Duration

When When When When When When When

Notes Notes Notes Notes Notes Notes Notes


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For information on how to incorporate more physical activity into your day, visit the Healthy Weight Guide – www.healthyweight.health.gov.au


Physical activity Physical activity Physical activity Physical activity Physical activity Physical activity Physical activity

Duration Duration Duration Duration Duration Duration Duration

When When When When When When When

Notes Notes Notes Notes Notes Notes Notes


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Goal setting form

For information on how to set realistic and achievable goals, visit the


Goal description How will I achieve this goal?Goal term Achieved

(tick when achieved)(short/medium/long term)


45


For information on how to set realistic and achievable goals, visit the


Goal description How will I achieve this goal?Goal term Achieved

(tick when achieved)(short/medium/long term)


46

Notes

47


For more information, contact:

Australian Government Department of Health

GPO Box 9848, Canberra ACT 2601


This booklet and a range of other resources can be obtained from the Healthy Weight Guide website or by contacting: email: [email protected], or phone: 1800 020 103 (ext. 8654).


All information in this publication is correct as at October 2013.

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