Image: foodnavigator.com
Lately I’ve been giving thought to the food I’ve been eating as opposed to the food I should be eating. Unexpectedly, my eating habits have changed since being in isolation. Some of those habits have been for the better, but some leave much to be desired. I came across the Australian Guide to Healthy Eating, below, which to me, gives a very clear indication of the best foods to eat. I’m fairly sure that most of us know this information anyway. I’ve read so much about nutrition, that I could probably write a book about it myself. But regardless, an occasional refresher is a good idea.
Taking a close look at our eating habits occasionally is also a good idea. Bad habits can slowly creep in and before we know it, they are a habit that’s hard to break. Most readers will be aware that I gave up chocolate last year. I felt I needed to do that as a circuit breaker as the chocolate habit, was becoming a problem. I craved chocolate at first, but not as much as I expected. It seemed to be the right time for me to give it up as I was really ready for it. I have no intention of bringing it back into my diet, as I no longer miss it and chocolate for me is a huge danger food.
When I did a bit of an audit of my eating plan, I found it wasn’t really too bad. I eat healthy grains every day, and lots of green leafy vegies which are usually very fresh as we grow them in our garden. I eat a small amount of meat. Up until recently, I have been pescatarian for about 30 years. A pescetarian is a person who doesn’t eat meat, but does eat fish. A while ago, when I was unwell, (nothing to do with not eating meat) the doctor advised me, that a small amount of meat occasionally would be a good idea, now that I’m much older. So, I’ve added a very small amount of meat to my diet lately.
Other than that small amount of meat, my main source of protein is fish, chickpeas and eggs. Before I was regularly eating a small amount of meat, I had regular blood tests, to keep track of my iron levels. They were never a problem. Many people think that vegetarians have iron deficiency, but that’s not necessarily the case, if a healthy diet is followed.
That’s the good news about my diet. The bad news is that I can easily over indulge on sweet treats if I’m not careful. It seems that I have always had to be very careful of this and still do. When I was younger it didn’t matter, as I was exercising strenuously for hours every day. Most days I would burn up 1000 calories and more during exercise. This easily counteracted any treats that I might eat.
These days, now that my exercise routine, is much less vigorous, and less intense, I need to be very careful not to eat too many calories. I really don’t enjoy counting calories, but tend to go by what my body is feeling like. I’ve found that if I really listen to my body, I tend to make good choices. From now on, I plan to keep the chart below in mind, as I make my food choices.
I found the chart at Eat For Health. Check out their website for further information.
I’d love to hear about your diet challenges. I promise to reply to all comments made. I love it when we have a conversation.
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Really interesting reading this. I too have changed the way I eat. Since last Christmas I have given up meat and I’d say I’m now 90% plant based. I’ve given up most of my dairy intake, (working on letting go of cheese). I feel so much better in many ways. Reading Dr Micheal Gregor’s ‘How Not To Die’ and listening to his podcasts has been a revelation and made such a difference to my life. My fiancé is now with me on our quest for healthier eating too which makes life easier when shopping and cooking etc. 🙂
Hi Sam, it definitely is easier if everyone in the house can follow the same or similar eating plan. I will check out the podcast. It sounds interesting
I think it’s always worthwhile having a refresher re your diet. I’ve had some bad habits sneak in – midweek alcohol (my wine is your chocolate lol), more carbs and larger portions. We eat well and fresh, but the sizes are creeping up again. I bake (as you know) but tend not to eat it myself – although I can’t resist fresh bread. Sigh. It really is a numbers game though, but don’t get me started on that.
I share your love of baking Jo. But unlike you I like to eat it, so don’t do it too often. As much as I don’t concentrate on calories, it definitely is a numbers game, and very simple really
Jennifer, Good for you to be aware of healthy food choices and aim to eat healthy. It’s something that we all have to pay attention to as we age. I try to follow Canada’s food guide and listen to my body, too. I also have annual health check up with my doctor to make sure I’m in good health because they can run tests to detect any issue that is invisible to our eyes. #lifethisweek
I’m sure you’re doing all the right things Natalie. You’re staying active also which helps
Hi Jen, I’m fortunate that I enjoy healthy options so eating a relatively healthy diet. I do think that doing an eating audit is a great way to actually see what we are eating, when and why. I also agree that listening to your body rather than counting calories works for me because sometimes trying to count calories is just too hard. Thanks for the download Australian Guide to Healthy Eating which I also found during my Cert III Fitness studies. #lifethisweek
I agree with your comments about an eating audit Sue. I’ve found during the pandemic that things can get out of hand quickly
It’s good to be reminded about healthy eating. I lost 17kg last year by following the healthy eating guide. It’s more about portion control and eating the correct amount of servings. regards, Christina
Your weight loss was a great effort Christina. It’s not easy and I find specially difficult as we get older
I enjoyed reading this, I am very new to blogs and please excuse me if I don’t respond quickly. I had relocated to Vietnam from South Australia and I love their Pho where meat is essentially used as a garnish – the majority of the soup is greens and stock base. My eating now is very different due to head and neck cancer but Pho and Soup still very much on the menu!
Welcome to the blogging world. I just read your blog and enjoyed it. Looking forward to hearing more from you
Unfortunately, I have a mouthful of sweet teeth and am very partial to lollies and chocolate. That said, I cook almost all our meals from scratch and we eat mostly veggies and pulses, some fish and a little meat. Our worst Covid habit is that we’ve taken to having toast every morning for breakfast, something we never did before. I’ve just started trying to get back on my 5:2 eating plan and feeling much better for it. I always find that food wheel a bit skewed, I’m sure so many grains aren’t good for you! Have you seen the Michael Pollan documentary In Defense of Food? It’s so thought provoking and very relevant to this discussion.
Hi Sammy we’ve also been having toast for breakfast during iso whereas before it was just coffee. But I have enjoyed it. I have a feeling that the key to good health is cooking from scratch, which we do also. I must check the book out l. I’ve heard of it and also have heard discussion. We limit our grains also. I’d be bloated if I ate too many
We need to make some changes in our house; we both know how we should be eating and what that looks like for us. But then, at the end of the day, it’s no where near the top of the priority list and gets pushed aside. I was just thinking reading this though that that isn’t good enough. We need to make ourselves a priority. Thanks for sharing your story.
It’s easy for the bad habits to creep in Melissa, especially at times like this. Being aware is a step in the right direction
I’m with you Jennifer, a few bad habits have crept in over the past few months and being away from home so much (due to visiting relatives needing support and not just for fun – isn’t it funny how I feel I have to justify my travel now?), has meant I am out of whack. Now that I’m home I’m determined to get back to a more healthy eating plan. Thanks for the honesty and the reminder. #lifethisweek
Looked like you had a lovely time with your family in the sun Deb. I’m counting down the days but probably not until 2021
In these times we are craving some comfort foods no doubt about it. I have found out so much about myself and nourishment since I got head and neck cancer. My post today with the video outlines what I learned.
You are doing well to recognise your ‘triggers’. I have a fascinating book about The Craving Mind and it’s helped me learn that a craving, like any emotion/feeling, will disappear of its own accord over time.
Thank you for linking up for #lifethisweek #200. Next week, the optional prompt is 32/51 Why Did I? 10.8.2020. I look forward to seeing you then too. Denyse.
Hi Denyse the book about cravings looks interesting. I’ll check the library. Will have to put it on list for after restrictions are lifted.