of healthy eating

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This alphabet gets real; we don’t want to skimp on any of the important details!

Maintaining a healthy lifestyle not only improves your overall general wellbeing, it can also help improve your

study habits, by increasing your focus and concentration.

Disclosure: the word ‘diet’ is mentioned, but it’s not what you think! We’re not talking about any kind of fad diet that comes and goes, we’re talking about healthy eating

habits, and how you might be able to improve your healthy lifestyle!

AwarenessBe aware of what you are actually feeding your body. Read the nutritional panel on

the foods you are eating to be fully aware of what you’re consuming.

Not sure what you’re looking for?

Have a look at this handy guide, which explains how to understand food labels

and make informed, healthy choices.

BalanceEating a good balance of all the food

groups will ensure you are getting a wide variety of nutrients in your diet.

The main food groups you should include in your diet are vegetables, fruit, grains, proteins and, to a lesser extent, dairy.*

*Eat for Health, 2015.

Carbohydrates Carbs provide your body with energy and can be found in a huge range of foods.

When working carbohydrates into your daily diet, choose healthy, nutrient-rich options (such as fresh veges, fruit and

wholegrain breads or cereals) over foods with high amounts of added sugar, salt and

saturated fat (such as white bread, cakes and soft drinks).

Both types of food will provide you with carbohydrates, but the healthier options

will also give you a serve of fibre, vitamins and minerals.*

*Heart Foundation, 2016.

DrinkStaying properly hydrated is essential

to keeping your body healthy. Without adequate fluids you may become dehydrated and suffer headaches,

confusion, moodiness and overall fatigue.*

While drinks such as soft drinks, juices, coconut water and energy drinks all contain water, they may also contain high amounts of sugar, acidity and preservatives.* When getting your 8–10 cups of daily fluids, opt

for plain water wherever possible.

*Better Health Channel, 2016.

EnergyEnergy is the strength and vitality your

body uses when performing any sort of physical or mental activity.

Eating a balanced diet and consuming regular meals is a great way to fuel your

body and maintain your energy levels throughout the day.* Regular exercise and

adequate rest are also essential to keep you feeling energised.*

*Healthline, 2016.

FibreThe primary benefit of including fibre in your diet is that it keeps your digestive

system healthy. As an added bonus, it can also assist in stabilising cholesterol and

glucose levels.*

Most Australians don’t eat enough fibre, so make sure you’re including plenty of fruits,

vegetables, lentils, soy products, nuts, seeds and wholegrains (just to name a few)

in your diet.*

*Better Health Channel, 2016.

Glycaemic Index (GI)The Glycaemic Index is a rating scale from 0–100 that ranks carbohydrate-containing

foods based on how long they take to digest and how quickly they raise your

blood glucose levels.

Low GI foods (such as beans, grainy bread, porridge, sweet potato and lentils)

take longer to digest and have a lesser affect on your blood sugar levels. Including

low GI foods in your daily diet helps to sustain energy and keep you feeling fuller

for longer.

*Better Health Channel, 2013.

.

Healthy fatsOne of the biggest health myths is that all fats are equal and all fats are bad. Healthy fats are actually essential to a

balanced diet!

Foods that contain monounsaturated fats (such as avocado, olive oil and peanut oil), polyunsaturated fats (like nuts, seeds and vegetable oils) and omega-3 fatty acids

(found in salmon, mackerel and sardines) have great health benefits and should be

included as part of a balanced diet.*

*Health.com, 2016.

InspirationThe key to staying on track with your

healthy eating goals is inspiration. Instagram, Pinterest and USQ’s Social Hub are all great places to find delicious healthy

recipes and brain-powering study snack ideas.

JugglingIf you’re busy juggling work, study and family it can be easy to let your healthy eating goals slip to the bottom of the

priority list. But a balanced diet is essential to keeping you happy and performing

at your best.

Make a timetable for the week ahead and set aside time to shop and prepare your

healthy meals in advance.

Kilojoules Kilojoules (or kJ) are Australian units of measurement that tell you how much

energy is contained in the food and drinks you consume.*

Factors such as your age, gender, metabolism and lifestyle determine how much energy your body needs and how

many kilojoules you should consume each day.*

*Better Health Channel, 2014.

Legumes Legumes are a group of plant foods (such as peas, beans, peanuts and chickpeas) that are high in fibre (which is great for

your digestive system) and can help lower cholesterol levels.* They’re also low GI and a great source of healthy carbohydrates.*

Legumes make a great addition to a healthy, balanced diet!

*Dieticians Association of Australia.

‘Take care of your body. It’s the only place you have to live.’

– Jim Rohn

Moderation Maintaining a healthy diet doesn’t

mean you can’t ever have treats. The trick to sustaining good eating habits is

moderation, not deprivation.

If you allow yourself to have occasional treats, in moderation to all the other

nutritious meals you consume, you’re less likely to feel deprived of those foods and indulge in binge sessions or over-eating.

Nutrients Nutrients sustain life in the human body.

They give you energy, help regulate bodily functions and are the building blocks for bones, teeth, tissue and organs. Pretty

important, huh?

A well balanced diet that includes plenty of fresh vegetables is the best way to supply your body with the nutrients it needs and ward off vitamin and mineral deficiencies

and chronic diseases.

*Verywell, 2016.

ObesityAlmost 2 in 3 Australian adults

are overweight or obese and at an increased risk of developing serious

health conditions.*

By maintaining a healthy weight and ensuring you make time for regular exercise, you can reduce your risk of developing health conditions such as

Type 2 diabetes, cardiovascular disease and some cancers.*

*Australian Institute of Health and Welfare, 2016.

Portion Control As well as eating a healthy combination of foods, it’s important to make sure you’re

eating the right amount, and this is where portion control comes in.

Simple, practical steps like serving food on smaller plates can help you keep your potions under control. It’s also a good tip to portion and pack away any leftovers at

the same time as you serve out your meals. This removes the temptation to head back

to the kitchen for second servings.*

*SA Health, 2016.

Questions? There’s so much to learn about food,

health and your body, it’s only natural you might have questions!

Talking to a professional, such as your doctor, a dietician or an on-campus nurse at USQ can help you to feel informed and confident in making healthy choices and

looking after yourself.

To book an appointment with the USQ Health Service, contact Student Services.

RecipesHaving a wide range of delicious, healthy recipes at your disposal will help with your

meal preparation and shopping.

Next time you come across a nutritious recipe on social media, save the link or take

a screen grab. Need a break from your textbooks? Grab a recipe book instead and flag some delicious meals you want to try.

For tasty meal ideas, make sure you’re following USQ on Pinterest!

‘A healthy outside starts from the inside.’

– Robert Urich

SugarThe naughtiest word in the healthy-eating alphabet: sugar! Too much of this sweet stuff in your diet can contribute to health problems like tooth decay and obesity.*

While small amounts of sugar are okay in moderation, many foods and drinks contain unhealthy amounts of added

sugar. It’s important to be mindful and observant of what you’re consuming (such as by reading labels) and try to limit your

consumption of high-sugar food and drinks as much as possible.*

*Better Health Channel, 2011.

TimingDid you know that the time of day you eat meals and snacks can have a huge impact on your long-term eating habits

and your health?

Ideally, you should avoid high-sugar foods in the morning and start your day with a hearty breakfast including wholegrains, some healthy fats and some protein.* Throughout the day, aim for smaller,

regular meals every 3–4 hours to keep you feeling satisfied. Dinner should be your

lightest meal of the day and eaten at least 3 hours before you go to sleep.*

*TIME, 2013.

Unexpected ingredients

Would you intentionally add a quarter cup of sugar to your stir fry? Of course not. But by using pre-packaged sauces, you could

be doing just that!

Processed foods can contain unexpected (and unhealthy) amounts of sugar, salt, fat and preservatives that are detrimental to

your healthy eating goals.*

Make sure you’re on the lookout for hidden nasties in packaged foods

before you add them to your meal, and remember, fresh is best!

*Prevention, 2013.

VitaminsThe average Australian consumes around 90kg of meat per year … that’s a lot!* In fact, according to the Australian Dietary

Guidelines, it’s way too much.*

That’s why health experts recommend having at least 2–3 completely meat-free ‘vege days’ each week. As well as being a great opportunity to up your intake of

nutrient-rich veges and legumes, going meat free can also reduce your

carbon footprint!*

*The Blue Room, 2016.

WaterThe single most important part of a healthy

diet is actually super simple … water!

H2O helps to regulate your body temperature, aids digestion, moisturises

your skin and carries essential nutrients to all the cells in your body (as well as heaps of other cool stuff). Need we say more?

Aim for at least 8 cups per day. #drinkup

*Better Health Channel, 2016.

eXtraWherever and whenever possible, add extra vegetables to each meal.

We know what you might be thinking, ‘not another tip about vegetables’.

But did you know that most Australians only eat half the recommended daily

quantity of veges?*

Adding extra vegetables means you’re also adding extra vitamins, minerals, fibre and energy to each meal.* Seriously, pile them

on your plate!

*Eat for Health, 2015.

‘A good laugh and a long sleep are the best cures

in the doctor’s book.’– Irish proverb

Yum!Eating balanced, nutritious meals doesn’t mean you need to compromise on taste.

Buy fresh, seasonal produce and then enhance its natural flavours with healthy

seasonings like garlic, onion, citrus, vinegar, herbs and spices or experiment with

healthy marinades and rubs to give meat and poultry mouth-watering flavour.*

*Discover Good Nutrition, 2015.

ZzzzzzSleep is just as important to your health

as your diet and exercise. A lack of quality sleep can impair your mental performance, weaken your immune system, make you moody and irritable and contribute to

weight gain.

As well as committing to a regular bedtime that allows for at least 7 hours of sleep, you should also avoid screens before you head to bed. Reading on a computer,

tablet or phone screen prevents your brain from releasing melatonin, an

important hormone that tells your body it’s time for rest.

*Business Insider Australia, 2016.

Bonus TipIf you’re wanting to adopt healthier eating habits, don’t try to overhaul your whole diet at once. Set small, achievable goals

(such as consuming one extra cup of veges each day) and gradually work toward

improving each area of your diet.

Remember, your diet is about more than just food. It’s about lasting healthy habits and a sustainable lifestyle that makes you

feel good!

A healthy lifestyle not only makes you feel great, but it can

also improve your focus and concentration and have a positive

effect on your work, study and overall wellbeing.

CRICOS: QLD00244B NSW02225M TEQSA: PRV12081 16.1.E 02.2017

social.usq.edu.au

If you’d like to know more about healthy eating and nutrition, why not make an appointment with one of USQ’s health professionals? Contact Student Services to book your free consultation and find out even more about how you can lead a healthy lifestyle.