Good foods

As life gets back into full swing after the holiday period it can be easy to slip back into old patterns. The start of a new year is a perfect time to identify key dietary behaviours that may be preventing you from reaching your goal weight. Get these habits right, and you will be well on your way to maintaining a healthy body weight. 1Always eat breakfastStudies show that individuals who eat a substantial breakfast lose more weight than those who have a small breakfast. Choose eggs or baked beans on wholegrain bread, or muesli with fruit and yoghurt. 2Eat your fruit and vegAim for three cups of vegetables and two fruits each day. Fill half your plate with vegies at lunch and dinner, and add fruit to your breakfast and for a snack on the way home from work. 3Take time to shop each weekIf the food is not in the house, how can you eat well? Schedule in time to shop each week or shop online. 4Walk for 10,000 steps or exercise for an hour each dayA pedometer is extremely useful in providing feedback on how many steps you are racking up each and every day. 5Sit down at the table to eatNot only do you eat more slowly and often less food, but you'll enjoy the social experience of dining. 6Always carry a protein-rich snack with youThis way you'll avoid eating high-fat food on the run. Great options to keep handy include nut- or protein-based snack bars, hard fruit such as an apple or a few crackers. 7Have a green tea after mealsGreen tea is high in antioxidants and can help increase metabolic rate. 8Always carry a water bottleDrink at least two bottles of water a day instead of juice, cordial or soft drinks. 9Choose wholegrain, low-GI bread and breakfast cerealAim for the best-quality breads, crackers and breakfast cereals, as these are foods we eat every day. 10Always eat carbohydrates and proteins togetherTry eggs on grain toast, yogurt and fruit, crackers and cheese and wholegrain bread with tuna or chicken.