Measure Up - Healthy diet

Quick links Measure Up and CKD

Evidence shows that improving your diet and being more physically active can help prevent or delay the onset of chronic diseases, such as kidney disease. If you carry excess weight around the middle, in the interest of your health follow a diet plan lower in kilojoules and total fat (particularly saturated fat).

'Swap It Don't Stop It'
A new phase of Measure Up which is focused on promoting the small, everyday changes you can make to get you on your way to a healthier lifestyle without losing all the things you love.

Kidney Health Australia is proud to promote the Swap It Don't Stop It program. This informaiton is provided for people who want to become healthier and fitter.

Swapping just means swapping certain things for healthier choices. For example, try swapping inside for outside, or a big meal for small meal. It's a way of getting healthy without giving up the things your love! For more information please visit www.swapit.gov.au

Ask your GP, or see a dietitian for advice. It is never too late to make positive changes to your lifestyle!

FOR GOOD HEALTH AND BETTER FITNESS

For good health
Most Australians eat only half the recommended amount of fruit and vegetables, at at least 2 serves of fruit and 5 serves of vegetables every day (preferably of 3 or more colours) including leafy greens, beans and peas, salad vegetables, pears, apples, oranges etc.

Eating plenty of fruit and vegies not only contributes to good health, but also protects against a number of diseases and helps maintain a healthy weight.

Useful weblink: Low Glycaemic index (GI) foods, enter < 55 (via GI Index webpage)

Eating well and keeping active can improve your long term health and quality of life
There are no “magical” solutions to losing weight. It takes time to put on weight and it takes time to lose it. You’re more likely to have long term success if you lose weight slowly - make changes to your lifestyle that you can stick with for life. This includes building more physical activity into your daily life.

Useful links: Read these helpful tips on how to do this

Go for 2&5® website
Tips on how to get extra fruit and veg in your day:

eat plenty of cereals including breads, rice, pasta and noodles preferably wholegrain
include lots of fish (salmon, tinned tuna are easy options), poultry (take skin off), lean meat and/or protein alternatives such as eggs, legumes and nuts
include milk, yoghurts and cheeses and/or alternatives - reduced-fat varieties
drink fresh water as your preferred beverage - instead of sugar filled fruit juice or soft drinks

Other general hints of what NOT to eat are:

limit saturated fat and moderate total fat intake
choose foods that are low in salt
limit your alcohol intake, if you choose to drink, consume only moderate amounts of sugars, and foods and drinks containing added sugars
limit your intake 'sometimes' foods like unhealthy snacks and takeaway foods
be mindful - sugar and wheat can really impact on your body weight

Refer to New England Journal of Medicine publication (Volume 344:3-10 January 4, 2001 Number 1)
'Effects on Blood Pressure of Reduced Dietary Sodium and the Dietary Approaches to Stop Hypertension (DASH) Diet' proven to help lower blood pressure. Or a plain English version 'In Brief: Your guide to lowering your blood pressure with DASH' from National Institutes for Health USA

IMPORTANT TO VARY YOUR DIET

It's easy to make food choices tasty, interesting and never boring. Choose foods from the five food groups to vary and plan your weekly menus. See Australian Guide to Healthy Eating and note Dietary Guidelines for Australians.

Nutritional characteristics of the 5 food groups

Food Group Name

Bread, Cereals, Rice, Pasta, Noodles

Vegetables, Legumes

Fruit

Milk, Yoghurt, Cheese

Meat, Fish, Poultry, Eggs, Nuts, Legumes

Main distinguishing nutrients

carbohydrate, iron, thiamine

vitamin A (beta-carotene)

vitamins, especially
vitamin C

calcium, protein

protein, iron, zinc

Other significant dietary components

energy, protein, fat, fibre, magnesium, zinc, riboflavin, niacin equivalents, folate and sodium

carbohydrate, fibre, magnesium, iron, vitamin C, folate and potassium

carbohydrate, fibre
and folate

energy, fat, cholesterol, carbohydrate, magnesium, zinc, riboflavin, vitamin B12, sodium and potassium

fat, cholesterol, niacin equivalents and vitamin B12

Useful resources - to help you Measure Up:

Healthy eating resources - Measure Up Program Available in many languages other than English
Tomorrow People Particularly for Indigenous Ausstralians to become healthier and live longer – today, tomorrow and in the future

Quick Reference Links

Australian Guide to Healthy Eating
Dietitians Association of Australia Smart Eating, recipes, nutrition A-Z, assess your diet
Dietary Guidelines for Australians
Drop the Salt Program Aust Division - World Action on Salt & Health (AWASH)
Food for Kids CHOICE - easy food products your kids and your family will eat.
Food Standards Australia New Zealand (FSANZ) content. labelling and food safety
Go for 2&5® benefits of fruit and veggies, ways to get more into your day.
Heart Foundation Info on the importance of healthy eating and drinking for heart health
Nutrition Australia Sientific nutrition information to encourage optimal health.
Nutrient Reference Values General guide your kilojoule requirements for the day.

UPDATED 13 MAY 2013

Disclaimer: Information provided is intended as an introduction to this topic and not meant to substitute for your doctor's or health professional's advice. All care is taken to ensure this information is relevant and applicable to each Australian state. Kidney Health Australia recognises each person's experience is individual and variations do occur in treatment and management due to personal circumstances. Consult a healthcare professional for specific treatment recommendations.