MSWA Smart Eating Week Social Media Campaign

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Date/Time
Date(s) - 13/02/2019 - 17/02/2019
All Day

Open to the Public
Yes


Event Details

DAY TOPIC DOT-POINTS
Monday International Day of Women in Science Steffi arranging content
Tuesday Doctor Lucinda Black’s research Post video of Dr Lucinda research findings
Wednesday Healthy Eating
  • Begin your day with breakfast to improve concentration and keep energy levels stable through-out the day
  • Choose whole foods first – cut down on processed foods, choose mostly plant foods and eat a variety of food from the five food groups: vegetables, fruit, meat and alternatives, grain foods, and dairy and alternatives
  • Plan ahead – plan out your meals for the week and shop in advance to achieve a balanced diet and avoid impulse purchases and last-minute unhealthy meals
  • Fill up with fibre to boost gut health, manage weight and reduce chronic disease risk. Good fibre comes from vegetables, fruit, wholegrains, lentils, legumes, nuts and seeds
  • Nudge towards your goals – smaller, gradual changes are easier to manage and maintain
Thursday Healthy Portions
  • Balance your plate – aim for ½ of your plate to be made up of vegetables or salad, ¼ of lean protein and ¼ of carbohydrates (ideally wholegrain or wholemeal options)
  • Eat mindfully to increase enjoyment and awareness of your meal/snack. Limit distractions at meal times, chew food well and pay attention to how full you feel. Stop eating once you feel satisfied even if your plate isn’t empty
  • Limit ‘extra foods’ that are high in added salt, sugar and fat. These foods provide little nutritional benefit and can be harmful to your health in excessive amounts.
Friday Type 2 Diabetes
  • Choose whole foods first – cut down on processed foods, choose mostly plant foods and eat a variety of food from the five food groups: vegetables, fruit, meat and alternatives, grain foods, and dairy and alternatives
  • Eat a rainbow of fruits and vegetables to get a range of different nutrients including vitamins, minerals, fibre and antioxidants
  • Hydrate with H2O – aim for 6-8 cups of water per day and cut down on sweetened beverages
  • Snack smart – choose nourishing snacks like yoghurt, fruit, or a small handful of nuts to keep you full and maintain your energy, rather than reaching for sweet snacks that can cause your blood sugar to peak then crash
Saturday Heart Disease
  • Aim for five serves of vegetables per day – to improve cholesterol and feel fuller for longer. Half a cup of cooked vegetables or one cup of salad is equal to one serve.
  • Choose healthy fats – unsaturated fats from foods like nuts, seeds, avocado and vegetable oil (think olive and canola) are beneficial in small amounts as part of a healthy diet
  • Flavour up with herbs and spices to decrease your need for salt, which can rise blood pressure. Keep in mind that salt is an acquired taste and it can take 2-4 weeks for taste buds to adjust to a lower salt intake – but they will adjust!
  • Be alcohol aware. Have no more than 2 standard drinks each day and aim for at least 2 alcohol-free nights each week. Alcohol is high in calories and can increase levels of harmful fats in the blood as well as increasing risk of certain cancers.
  • Limit ‘extra foods’ that are high in added salt, sugar and fat. These foods provide little nutritional benefit and can be harmful to your health in excessive amounts.
Sunday Arthritis
  • Include omega 3 fats to help reduce inflammation. Aim to have 2-3 serves of oily fish each week (e.g. salmon, herring, sardines, tuna)
  • It’s all about balance – a varied, nutritious diet supports optimal health. Eat a variety of food from the five food groups: vegetables, fruit, meat and alternatives, grain foods, and dairy and alternatives
  • Limit processed foods and alcohol to lower inflammation
  • Lighten the load – a healthy weight helps to reduce the pressure on your joints