Nutrition and eating for good health

High-risk drinking, like binge drinking, affects your short-term and long-term health.

Right away, you may experience poor sleep, headaches, dehydration and mood changes.

Over time, high-risk drinking can increase your risk of:

• alcohol dependence
• depression
• weight gain
• certain cancers (e.g. breast cancer).

Research shows that the consumption of alcohol in women aged 45 to 64 years has increased since 2001. This is concerning, as about 75% of breast cancer cases happen in women aged 50 years and over.

It’s important to eat different foods to get a variety of nutrients, vitamins and minerals.

Try to include at least 3 food groups in each meal. Here are some ideas:

• Breakfast – add fruit to your wholegrain cereal and serve it with reduced-fat milk or yoghurt, topped with nuts and seeds.
• Dinner – choose a protein (e.g. chicken) and serve it with a variety of cooked vegetables and a grain such as rice or quinoa.

Eating 3 main meals a day, with one to 3 snacks, helps your body to get the nutrients it needs and keeps your energy levels steady. Regular eating can improve your heart health.

When it comes to snacks, it’s recommended you choose whole foods, like fruit and vegetables, to maintain a healthy weight.

Fibre helps you to feel fuller for longer. It’s found in all plant foods, such as fruit, vegetables and wholegrains.

Fibre keeps your bowels healthy by helping good bacteria to grow and thrive. A diverse gut helps reduce your risk of bowel cancer and irritable bowel syndrome (IBS). It also helps your metabolism and reduces the risk of cardiovascular disease and dementia.

Choose wholegrains

Wholegrains are an important source of dietary fibre. They hold all parts of the grain, where most of the fibre and nutrients are found.

Eating wholegrains can:

• help manage weight
• support heart health
• reduce the risk of certain diseases (e.g. cardiovascular disease and bowel cancer).

Eat fruit and vegetables

Fruit and vegetables have many important nutrients, such as:

• fibre
• vitamin C
• folate
• potassium
• vitamin A
• minerals
• antioxidants.

They help keep you healthy and protect you from illness by boosting your immune system.

Aim to eat fresh, seasonal fruit and vegetables where possible. Frozen or canned options are also healthy choices.

The glycaemic index (GI) is a way of measuring how carbohydrate foods affect your blood glucose (sugar) levels.

High GI foods can cause your blood glucose to rise quickly. Over time, this can increase the risk of developing:

• type 2 diabetes
• heart disease
• certain cancers.

It’s recommended to eat mostly low GI foods, such as:

• lentils and legumes
• nuts and seeds
• lean meats and fish
• fruits and vegetables.

Choosing low GI foods can help you maintain a healthy weight, reduce cholesterol and manage type 2 and gestational diabetes.

Learn how to feel good with more fibre.

There are different types of fats, and some are healthier than others.

Unsaturated fats are good for your health. They’re found in foods like:

• olives
• olive oil
• avocado
• nuts
• seeds
• fish.

Eating mostly unsaturated fats in small amounts will help protect against conditions such as dementia and cardiovascular disease.

All unsaturated fats contain the same amount of energy (calories), so eating them in moderate amounts will help maintain your weight.

Avoid trans and saturated fats

Trans fats are oils that have the same chemical structure as saturated fats. Saturated fats are found in foods like butter, cream and meat. Trans fats are common in processed foods like biscuits and cakes.

It’s recommended you limit trans fats in your diet. Check food labels and choose products with lower trans fats.

It’s okay to have some salt in your diet. But too much salt can increase the risk of high blood pressure, which is a risk factor for heart disease, stroke and kidney disease.

Check salt (sodium) levels on the label of packaged foods, and try to choose foods that have less than 400 mg of sodium per 100 g.

Sugar added to processed foods, such as biscuits and cereals, can increase your risk of:

• diabetes
• cardiovascular disease
• certain cancers.

Eating less sugar will also help reduce your risk of tooth decay.

Natural sugars in foods like fruit, milk and vegetables are not harmful when eaten in small amounts.

Choose water as your main drink throughout the day. Your body needs water to work properly.

Water improves digestion and helps to keep your skin and teeth healthy. Aim to drink about 2.5 litres of fluid each day, including water and milk.

Limit alcohol

It’s important to limit alcohol as it’s high in kilojoules and has many potential health risks. The Australian Alcohol Guidelines recommend you drink:

• no more than 10 standard alcoholic drinks a week
• no more than 4 drinks on any one day.

The nutrition information on food labels helps you to make healthy choices.

Explore the Nutrition Australia food label reading guide.

Calcium is essential for healthy bones. It can also help improve premenstrual syndrome (PMS) symptoms.

Most of your body’s calcium is stored in your bones. Your body can’t make calcium, so if your diet doesn’t provide enough, your body take calcium from your bones.

Getting enough calcium and staying active can help keep your bones strong and reduce the risk of osteoporosis.

It’s recommended you meet your calcium needs through your diet. You can get calcium from:

• dairy products (e.g. milk, yoghurt and cheese)
• canned sardines and salmon with bones, oysters and prawns (in smaller amounts)
• tofu
• chickpeas and soybeans
• green vegetables, especially broccoli, kale and bok choy
• some nuts and seeds (e.g. almonds and sesame seeds).

If you don’t get enough calcium from food, you may need a calcium supplement.

It’s recommended you don’t take more than 600 mg of calcium supplements per day to reduce the risk of cardiovascular disease (CVD).

It’s best to take calcium supplements with food, preferably in the evening.

Calcium citrate is better absorbed by your body, particularly if you’re taking medicine that lowers your stomach acid.

You should start taking calcium supplements at least one month before trying to get pregnant. Ask your health practitioner for more information.

Learn more about calcium

Iron transports oxygen in the blood. It also helps the immune system work properly. Low levels of iron can make you feel tired and may lower your immunity. If you have heavy periods, you may be at risk of having low iron levels.

The Australian recommended dietary intake for iron is:

• 18 mg for women aged 19 to 50
• 8 mg for women aged over 51.

Eating a variety of foods will help you get enough daily iron. Iron can be found in:

• meat (beef, lamb, chicken and fish)
• plant foods (beans, lentils, and green leafy vegetables)
• nuts and seeds
• wholegrain cereals
• iron-fortified breakfast cereals
• dried fruit and nuts
• eggs.

Iron from plant-based foods isn’t absorbed as well as iron from animal products. To help your body absorb more iron from plant-based foods, add vitamin C-rich foods like tomatoes, capsicums and citrus to your diet.

Eating meat is a good way to boost your iron levels. Aim for 2 to 3 serves of lean red meat each week.

If you don’t eat meat, talk to a dietitian or nutritionist about other sources of iron.

Iron supplements can be helpful if your iron levels are low. It’s important to have a blood test before taking iron supplements.

Learn more about iron

Protein is a nutrient that helps your body to grow and be strong. It’s important for:

• building and repairing muscles and bones
• producing hormones and brain chemicals
• supporting the immune system
• maintaining healthy skin, hair and nails.

When carbohydrates are in short supply, your body can use protein as an energy source.

To get the most benefit, eat protein-rich foods that are naturally low in salt and sugar. For example:

• fish and seafood
• eggs
• chicken, turkey and duck
• lean cuts of red meat (e.g. beef, veal, pork, lamb and kangaroo)
• dairy foods (e.g. milk, cheese and yoghurt)
• legumes (e.g. beans, chickpeas, lentils, split peas and soybeans)
• tofu
• grains such as quinoa
• nuts, seeds and some wholegrains (e.g. wheat, rice, oats and buckwheat).

If you follow a vegetarian or vegan diet, talk to a nutritionist or dietitian to make sure you are getting enough protein.

Learn how to power up with protein.

Iodine helps the thyroid gland make hormones that regulate metabolism and support normal development of the brain, nerves and bone.

Your body doesn’t make iodine. You need to get it from food or supplements.

The recommended dietary intake of iodine is:

• 150 µg per day for adults
• 220 µg per day in pregnancy.

Your daily iodine needs vary based on your life stage.

Iodine is naturally found in the ocean and soil. The amount of iodine in food depends on factors like the season, soil quality, and processing methods. Key sources of iodine include:

• seafood
• bread (in Australia, iodine is added to non-organic flour and bread)
• iodised table salt.

You can take iodine supplements if needed. Talk to a qualified health practitioner to find out if supplements are right for you.

You should start taking iodine supplements before trying to get pregnant and during your pregnancy to support both your health and your baby’s development.

If you take iodine, avoid kelp and seaweed-based supplements as their iodine content can vary.

If you have a thyroid condition, talk to your doctor before taking an iodine supplement.

Learn more about iodine

Omega-3 fats are a type of polyunsaturated fat. They support brain function, growth and development.

Research suggests omega-3 fats help your body in many ways. For example, they:

• lower the risk of heart disease
• reduce inflammation
• support the immune system
• reduce blood pressure
• increase fertility
• may help treat depression
• may reduce the risk (and severity) of endometriosis.

Omega-3 fats can be found in seafood, plants, and animal sources, including:

• fresh and canned fish and seafood – think ‘SMASH’ (salmon, mackerel, anchovies, sardines and herring)
• nuts and seeds – linseed (flaxseed), chia, hemp, walnuts, pecans, hazelnuts and tahini
• oils – canola, soybean, vegetable, olive, linseed, and some butters and margarines
• animal products – cheese, meat, eggs, and chicken.

Some foods are fortified with omega-3 fats, such as:

• milk
• yoghurt
• eggs
• bread.

For most people, eating fish, nuts, seeds and green leafy vegetables provides enough omega-3s.

Try this recipe to boost your omega-3

Fish oil supplements (capsules or oil) are a source of omega-3 fats. The quality, purity, type and strength of these products can vary.

A qualified health practitioner will recommend the right type and amount of fish oil supplements for you.

You may need to take higher doses if you have certain health conditions such as heart disease. Ask your health practitioner for more information.

People who take blood-thinning medicine, such as warfarin, should seek medical advice before taking fish oil supplements.

Learn more about omega-3 fats

Vitamin D helps your body absorb calcium and phosphorus, which are essential for strong bones and healthy development. It also supports the immune system, hormones and the nervous system.

Research suggests that vitamin D levels may reduce the risk of diseases, including:

• diabetes
• heart disease
• autoimmune conditions
• certain cancers.

Your body makes most of its vitamin D when your skin is exposed to sunlight. Levels naturally fluctuate throughout the year, peaking in late summer and dipping at the end of winter.

The amount of time you need in the sun to get enough vitamin D varies depending on the season and where you live in Australia.

It’s important to balance the need for sun exposure with the need to protect your skin from sun damage.

Use the sunshine map from Healthy Bones Australia

Small amounts of vitamin D are found in foods, like:

• oily fish
• eggs
• mushrooms.

It can also be found in fortified products (folate has been added), such as:

• margarine
• cereals
• milk.

In Australia, about one in 4 adults don’t have enough vitamin D.

It’s recommended you take 600 to 4000 IU of vitamin D supplements per day if you have low levels of vitamin D.

High doses of vitamin D can be harmful, so ask your doctor how much you need.

Learn more about vitamin D

Folate supports your nervous system and is important for healthy growth, development and cellular repair.

Folate can be known as Vitamin B9 or folic acid. Folate is the natural form of vitamin B9 found in foods. Folic acid is a synthetic form of folate that’s added to supplements and fortified foods.

Folate is found in:

• green leafy vegetables (raw vegetables contain more folate than cooked)
• legumes including baked beans, chickpeas, soybeans, split peas and lentils
• citrus fruits such as oranges and grapefruit
• seeds like sunflower seeds
• nuts including peanuts
• eggs
• non-organic wheat flour (widely used in Australian bread production)
• fortified (folate is added) cereals (look for those enriched with folate)
• fortified bread (all bread made in Australia, except organic bread, uses fortified-wheat flour).

The recommended dietary intake of folate for adults is 400 µg per day.

Folate for pregnancy

Folate is important for the healthy development of a baby, especially in the early stages of pregnancy.

It’s recommended to take a folate supplement at least one month before pregnancy and during the first 3 months. Folate supports the forming of a baby’s neural tube, which later develops into the brain and spine.

For pregnant women, the recommended dietary intake is 600 µg per day. Women planning for pregnancy are advised to take a 500-µg supplement of folate per day.

The supplement should include vitamins B2, B6 and B12 as these help the body to absorb folate. Ask your doctor for more information.

Learn more about folate

Vitamin B is a collection of 8 nutrients including vitamin B1, B2, B3, B5, B6, B7, B9 and B12. Together they’re called B-group vitamins.

They help your body make energy from food, support brain function and build healthy cells. You can get B vitamins from:

• meat
• fish
• eggs
• dairy
• whole grains
• beans
• leafy greens
• nuts.

Some B vitamins work as a team. Vitamin B9 (also known as folate) works closely with vitamin B12 to build cells. These are very important just before and in the early stages of pregnancy.

Some people have a higher risk of vitamin B12 deficiency, for example:

• vegans
• vegetarians
• some older adults
• people with gastro-intestinal conditions such as coeliac or Crohn’s disease.

Depending on your body and needs, you can take certain Vitamin B supplements, for example, vitamin B9, B12 or ‘vitamin B complex’ supplements.

See your doctor if you think you might be at risk of having a vitamin B deficiency.

Learn more about vitamin B

Phytoestrogens occur naturally in plants. They act in a similar way to oestrogen (a female hormone).

Foods rich in phytoestrogens provide protein, fibre, vitamins and minerals. Phytoestrogens imitate the effect that oestrogen has on the body and have many health benefits. For example, they can help relieve menopausal symptoms, such as:

• vaginal atrophy
• sleep disturbance
• problems with memory and cognition.

Phytoestrogens can be found in:

• soy products (e.g. tofu, tempeh, soybeans, miso, whole soybean soy milk, soy drinks)
• grains (e.g. oats, rice, barley, quinoa, rice bran, rye, wheat germ)
• seeds and nuts (e.g. linseed, sesame seeds, sunflower seeds, pistachios, almonds)
• legumes (e.g. chickpeas, lentils, red kidney beans, alfalfa, mung beans, split peas.

Tips to increase phytoestrogen intake:

• choose soy-linseed breads and crackers
• choose oats for breakfast
• add tofu to your meals instead of meat-based protein
• add wheat germ or linseed to your smoothies
• include legumes in your salads and casseroles
• sprinkle nuts on your yoghurt.

You can also try these recipes:

• phytoestrogen loaf
• apple and berry tofu muffins
• tofu and sesame stir fry
• Japanese-inspired salad jar.

Phytoestrogen supplements are available as powders, capsules and tablets.

While phytoestrogens in the diet are safe, women with breast cancer shouldn’t take phytoestrogen supplements. Ask your doctor for more information.

Learn more about phytoestrogens

Zinc is an essential mineral that supports your immune system and healthy growth during childhood, adolescence and pregnancy.

You’ll find the most zinc in:

• oysters
• meat
• fish.

Smaller amounts can be found in:

• wholegrain cereals
• legumes
• dairy foods
• seeds (e.g. pumpkin and sunflower seeds).

To get more zinc from plant foods, soak cereals or seeds in water or yogurt overnight before eating them.

You can also buy zinc supplements. Most supplements contain 20 to 30 mg of elemental zinc. It’s recommended you don’t take more than 40 mg of elemental zinc per day. Some zinc supplements are not easily absorbed by the body.

Ask your doctor for more information about how much zinc you need.

Magnesium supports your immune system, blood sugar levels and bones. It also helps your muscles and nervous system to work well.
Magnesium is found in:

• green leafy vegetables
• legumes
• nuts
• seeds
• whole grains
• water (in small amounts).

Most people get enough magnesium through food and drinks. You can also take magnesium supplements to help with:

• premenstrual syndrome (PMS)
• pelvic pain
• menopausal symptoms
• headaches and migraines
• anxiety
• sleep.

There are many forms of magnesium supplements, and some can interfere with certain medicines. Ask your doctor about how much magnesium you need.

Learn more about magnesium

Many women think weight gain is part of menopause, but it’s more likely due to ageing and associated lifestyle changes.

Listen to our podcast about nutrition for menopause and beyond.

While it’s important to be comfortable with your body, research shows that carrying more fat around your waist can increase the risk of:

• type 2 diabetes
• high blood pressure
• high cholesterol
• heart disease
• stroke
• certain cancers
• kidney disease
• gallbladder disease
• joint problems
• sleep problems
• pregnancy complications.

Small changes to your lifestyle and eating habits can help you eat well and feel good. Here are some ideas:

• plan snacks and meals in advance
• increase the amount of fruit and vegetables you eat throughout the day
• eat slowly and mindfully
• listen to your hunger signals – eat when hungry and stop when you’re satisfied
• limit takeaway food
• save treats for special occasions
• serve yourself smaller portion sizes
• avoid having unhealthy snacks at home or in your office
• have healthier food choices in your fridge and pantry.

Read more about eating for good health

A healthy relationship with food isn’t about what you eat or how much you eat. It’s about enjoying food without guilt or shame.

With so many diets and weight loss programs around, it can be hard to know what really works. Most diets don’t meet your daily nutrition needs, and many people stop after a few days or weeks.

Many fad diets are not evidence based. Signs of a fad diet include:

• having a set of restricted food rules
• banning or promoting certain foods or food groups
• severely restricting energy intake
• being unrealistic to follow in the long term
• recommending supplements and special health foods
• promising quick or miraculous results.

Fad diets can be harmful. They can:

• slow your metabolism
• cause headaches and fatigue
• lead to less muscle and lower bone density
• cause constipation or diarrhoea
• contribute to eating disorders.

Most of the time, people put the weight back on after doing a fad diet.

Research shows that discrimination towards people based on their body weight is linked to poorer health outcomes. This includes:

• disordered eating
• reduced physical activity
• avoiding health care
• weight gain
• increased risk of chronic health conditions.

The Health at Every Size (HAES®) approach encourages self-care through healthy eating and enjoyable physical activity. Studies suggest this method is more effective for improving health and weight than dieting.

While eating for good health is important, so is keeping active.
Try to reduce the time you spend sitting. Consider a walk before lunch and set regular reminders to stand up and stretch.

Adults aged 18 to 64 are encouraged to be active most days of the week. Each week, aim to do either:

• 2.5 to 5 hours of lighter exercise (e.g. walking, golf, mowing the lawn or swimming)
• 1.25 to 2.5 hours of more intense exercise (e.g. jogging, circuit training, fast cycling and playing team sports).

You can also try a combination of the above.

Start slow and build up gradually

You don’t need to do all your activities in one go. Short bursts throughout the day add up. On days when you feel tired, a gentle walk can help.

If it’s been a while since you’ve done any exercise, start slow and build from there.

Learn more about exercise

Body mass index (BMI) is one way to measure a healthy weight. But it doesn’t consider muscle and fat mass or where fat is stored in your body.

Your waist circumference measurement, along with checking other important health measures, is a better way to assess your health. This includes:

• cholesterol
• blood pressure
• blood glucose.

A higher waist measurement can also make it hard to manage existing health conditions.

On average, women in Australia gain about 5 to 7 kg every 10 years as they age.

For women, health risks start to rise with a waist measurement over 80 cm, and the risk is much higher over 88 cm.

To help keep your waist measurement within a healthy range, aim to balance the energy (calories) you eat with the energy your body uses each day.

The best way to have a healthy waist circumference is to eat a balanced diet and do regular physical activity.

It might also help to:

• notice what thoughts prompt you to eat (e.g. hunger, boredom or emotion)
• reflect on your relationship with food and consider working with a dietitian, psychologist or both if you need extra support.

While most Australians are of a heavier weight, some people are underweight. If you’re concerned about your weight, talk to your doctor or a dietitian.

Learn about waist measurements on the Heart Foundation website