Get back to basics on nutrition
Get back to basics on nutrition, and get your fiancé in on the act!
Busy times and weight loss ambitions pre wedding may leave you missing out on some of the nutrients your body needs, particularly under the stress that organising weddings can bring!
Whether you are trying to lose weight, or just stay healthy, it’s great to get back to the basics. Is your diet meeting the Australian Guide to Healthy Eating? The guide produced for the Australian Government forms the basis of all nutritional advice given by dietitians, and provides a complete range of nutrients including antioxidants, fibre, iron, B group vitamins and minerals while being low in fat, salt and simple carbohydrates.
If you are eating on the run, or eating a restrictive Weight Loss diet, you may be at risk of nutrient deficiencies. Fibre is a nutrient that is often lacking in diets, and can lead to feeling ‘sluggish’, constipation, and in the long term can increase your risk of bowel cancer. Calcium is also another nutrient that may be short in your diet, and is particularly important in women to improve bone health and help prevent osteoporosis. For those women who are contemplating starting a family, folate is also very important for fertility and the growth of the foetus.
To increase your fibre, make sure you fit in a fibre-rich breakfast such as muesli, whole grain bread or cereal, and make sure you are eating the recommended 2 serves of fruit and 5 serves of vegetables. To make sure you are getting enough calcium, ensure you are having your two serves of dairy products a day, sticking to low fat options. Folate is found in fruit and vegetables, and cereals that have had folate added. Supplementation is recommended when you are trying to conceive.
Also, don’t forget to drink plenty of water! Thirst can sometimes be mistaken for hunger, and dehydration can leave you feeling fatigued. Carry a bottle with you, and try and drink 2 litres per day. Fluids also help with bowel movements, and water is the best choice for quenching your thirst as it has zero calories, and is absorbed very efficiently.
For women aged between 19 and 60 years of age, you should be aiming for 4-9 serves of breads and cereals (think wholegrain pasta/rice/bread), 2 serves of fruit and 5 serves of vegetables and legumes (chose a range of colours), 2 serves of dairy (pick low fat choices), and 1-2 ½ serves of ‘extra’ foods.
A great way of keeping track of the number of serves you eat each day it to write up a table, and tick them off for each serve you eat. By choosing healthier options from each food groups (usually those that are less refined), you will not only be receiving all the nutrients you need, but keeping your diet low in fat, processed sugar, salt, and total calories. You will soon get the idea of how much of each food group you need to eat without needing the table anymore.
This could also be a great chance to involve your future husband, and start your marriage with healthy eating patterns.
By getting into healthy eating patterns early in your relationship, it will be easier to stick to a healthy diet and lifestyle, and prevent the weight gain that commonly occurs in women post marriage. Draw up the table together and support each other in meeting the daily serving requirements.
Exercising together can also be a great time to discuss wedding plans, as endorphins will be keeping your moods high, and help to prevent planning getting too stressful. Try adding a daily walk and talk session. Act as each other’s personal trainer, and help each other to push through your work out and get the most out of your exercising sessions by motivating each other.
Setting up healthy habits now can help you both to enjoy a healthier and longer life together.
About the author
Australian Lifestyle & Fitness is an online weight loss company that provides it’s members with interactive Weight Loss programs. The program is based on a unique diet profile and your weight loss goals and food choices. Australian Lifestyle & Fitness believe that you can lose weight without losing your lifestyle. The program has been a smash hit in Australia and New Zealand. Visit weight loss for more information.