1. Healthy eating for life

2. Outline ●Benefits of weight loss ●Healthy eating and the four main food groups ●Lower fat and lower sugar options ●Exercise ●Setting goals

3. Benefits of weight loss ●Have more energy ●Feel more confident ●Improve mobility ●Sleep better ●Decreased risk of other health problems

4. Healthy eating for life

5. Fruit and vegetables ●At least 3 servings of colourful vegetables ●At least 2 servings of fruit

6. Breads and cereals ●A small serving at each meal- preferably wholegrain varieties

7. Milk and milk products ●At least 2 servings. Choose reduced-fat or low-fat options

8. Lean meats, chicken, seafood, eggs, legumes, nuts and seeds ●At least 1 serving

9. The plate model Protein (meat, chicken, fish etc.) Carbohydrates (potato, kumara, pasta, rice) Vegetables ? ? ?

10. The plate model

11. Drinks ●6-8 cups daily ●Water is best ●Limit juice, energy and soft drinks ●Thirst can often be mistaken for hunger

12. Weight loss ●Energy in vs. energy out ●Substituting higher energy foods for low energy options

13. Choose low fat options Swap blue top for trim milk Remove visible fat from meat Oven bake instead of frying

14. Choose low sugar options Swap fizzy and juice for diet drinks and water Avoid high sugar cereals and snacks

15. Exercise Aim for 30 minutes moderate activity every day

16. Setting goals ●Setting specific, realistic goals can be very helpful ●Keep a food and exercise diary ●Reward yourself when you hit milestones (not with food!!!)

17. More information ●Recipes: www.vegetables.co.nzwww.vegetables.co.nz ●Healthy food guide: www.healthyfood.co.nzwww.healthyfood.co.nz ●Food and nutrition guidelines for food groups and serving sizes: www.health.govt.nzwww.health.govt.nz