Eat plenty of breads and cereals (preferably wholegrain), vegetables (including legumes) and fruits. Protein is very important in our diets as inadequate protein leads to a stunting of growth in children and wasting in adults. Dietary surveys in Australia have indicated that most of us consume around 35-to-37 per cent of our dietary energy as fat, with about 40 per cent of this being saturated fat.
Eat plenty of grains, cereals and legumes – the wholegrain forms of these foods without added fats, refined sugars and salt are preferable. Eat more fruits and vegetables – Many studies have confirmed that people with the highest intakes of vegetables and fruits have the lowest rates of heart disease and cancer. Ensure a moderate intake of sugar – Sugar can be a part of a balanced healthy diet by contributing energy or kilojoules.
Eat a low-fat diet especially low in saturated fat – fats are an essential part of our diet.
Choose low salt foods and use salt sparingly – Too much salt has been linked with the development of hypertension (high blood pressure).
Limit alcohol intake – Moderate or heavy consumption of alcohol is associated with high blood pressure, certain cancers and obesity.
Although there are hundreds of different eating plans and diets out there to help you lose weight, following a well-balanced eating plan will not only get results, you will successfully be able to keep the weight off.


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It may be a simple case of tweaking your diet, setting some realistic goals and eating at regular intervalsDo you sometimes feel low in energy? Nutrition experts recommend 55-to-60 per cent of your total food intake should come from carbohydrates, particularly the complex type like bread, pasta, cereals, vegetables and pulses. The recommended intake of protein for Australians is 0.75g per kilogram of body weight per day. Nutritionists recommend we reduce our fat intake to 30 per cent or less of total intake, with emphasis on mono-and polyunsaturated rather than saturated fats.
Fruits and vegetables provide many micronutrients including vitamin C, beta-carotene, folate, fibre, potassium and magnesium. However sugar supplies no other nutrients and can easily displace more nutritious foods, not to mention contribute to a high kilojoule or energy diet. The best types of fats include the monounsaturated fats like olive oil and avocado and the polyunsaturated fats like sunflower oil, fish oils and some nuts and seeds.
The human body is 70 per cent water and needs about two litres of water each day to keep it hydrated. I'm a Holistic Nutritionist, CPT, CES or AKA "The Nutrition Ninja." I'm here to help keep YOU informed on the BEST and most effective Healthy Fat Loss strategies.


An unbalanced or poor diet can lead to nutritional deficiencies or overloads that result in not so optimal performances – both mentally and physically. Following a diet that is well-balanced will not only improve your overall health, but will help you lose fat and keep it off. If you’re not happy with the state of your health, the very least you can do for yourself is to find out if your daily diet satisfies the basic nutritional needs of sustaining a healthy body.
Eating a balanced diet can give you vitality and energy, boost your immune system and ward off serious disease.
Plus, if you want to shed some extra kilos eating well-balanced and healthy meals will keep all this weight off. For Australians, a balanced diet is one that is adequate in energy and nutrients, meeting the demands of everyday living without encouraging weight gain.



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