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24/Jan/2020

Trying to eat well can seem daunting. Every day it seems a new diet hits the media, endorsed by a celebrity or twelve. And eating healthfully sounds expensive and like too much hard work.

So what can you do to make sense of it all, eat well, and stay on budget?

When it comes to working out what’s best for you and your family, it makes sense to go back to basics.

  • Plan your meals/snacks and write a list of the ingredients you need before you hit the shops. This is a must, because it’s easy to forget things, buy the wrong quantities or buy items you don’t need in the heat of the moment (hello Tim Tams 🙂 ).
  • Go generic. Check out the generic, home brand and no-name versions of your staples, such as flour, tinned tomatoes, legumes, oats. They’re generally cheaper and are often the exact same product as the name brand, just with less fancy packaging.
  • Read the nutrition panel on your foods. It’s a good habit to get into so that you can track the amount of energy (kilojoules), fat, salt, sugar etc in your foods. It’s also useful when you’re comparing different brands of the same product.
  • Swap a meat dish or two for a vegetarian meal. Research has found that a vegetarian diet costs less than a diet that includes meat. You don’t have to go all out vego, but simply swap a few of your meat dishes for plant-based meals. They’re tasty, healthy and cheap. Just make sure you do your research and use healthy recipes. You can find a lot of yummy recipes online.
  • Reduce your kitchen waste. Shopping with a list will help here, and also only buying what you need. Take note of the foods that you often throw out because you didn’t use them before they became an unidentifiable furry blob in your fridge. Avoid buying that item, or buy less of it when you shop. Or look for ways to use food that’s becoming slightly less than fresh, but is still good. Soups are a great way to use the last of the vegies in your fridge crisper. Also check out the Foodwise website. It has lots of tips to help you reduce waste, as well as recipes, meal plans, info on what’s in season and loads more.
  • Buy fresh fruit and vegetables that are local and in season. It’s cheaper, fresher, yummier and supports our local farmers. The Foodwise website can help you find what’s in season. They even have a seasonal meal planner. Very handy!
  • Grow your own. If you enjoy gardening, why not try growing some of your own produce? Whether it’s small scale with a few pots of herbs on your balcony or larger scale vegie patch and fruit trees in your backyard, you can experience the pleasure, and reap the rewards of growing some of your own foods.
  • Frozen and canned vegetables can often be used in place of fresh vegies. They’re still healthy and they’re often cheaper. They’ll also keep longer.
  • Read the unit price when comparing products. This will enable you to see the difference in price regardless of brand or quantity, and you can work out which provides the best value for money. Unit pricing works by using a standard measurement across all products of the same type. So for example, if you compared orange juice X with orange juice Y, orange juice X costs $5.25 for a 2 litre bottle, so its unit price is $2.63 per litre; orange juice Y costs $5.74 for a 1.5 litre bottle, so its unit price is $3.83 per litre. So orange juice X is cheaper per litre. Luckily, you don’t have to tie yourself up in knots doing this math when you’re shopping – the unit price is provided on the shelf label and online. Thank goodness! Shopping is hard enough!
  • Shop around. Just because you’ve always shopped at [insert shop of choice here] doesn’t mean you always have to shop there. Keep an eye on catalogues, visit the local farmers markets, join online groups with other savvy shoppers so you’re always in the know about who’s providing the best value for money for your groceries.
  • For items that last, and that you use regularly, buy in bulk. This includes things like rice, dried/canned legumes and pasta.
  • Finally, don’t shop when you’re hungry. It’s a really easy way to suddenly find lots of yummy, and unhealthy things in your basket, that weren’t on your shopping list. It’ll blow your budget and your plans for healthy eating right out of the water. So shop after you’ve eaten, or munch on an apple or banana or handful of nuts before you even consider walking into the bright lights and air-conditioned aisles of your local shopping centre. Your budget will thank you for it.

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27/May/2018

Do you get enough calcium and vitamin D? Along with regular exercise, they’re important for bone health.

Calcium

Almost every cell in your body uses calcium in some way.

Most of the calcium is stored in your bones. They act as your calcium bank. You need to make regular ‘deposits’ to cover the ‘withdrawals’. The rest is found in your blood and body fluids.

If you don’t have enough calcium in your diet to maintain adequate levels in the blood, then your body withdraws calcium from your bones. If calcium is constantly taken from your bones, they’ll become weaker over time.

For adults the amount of calcium required each day is between 1000 – 1300mg – the exact amount depends on your age and gender.

Calcium can be found in lots of foods – including dairy food, oranges, sardines and salmon, almonds, tofu, baked beans, green leafy vegetables.

Calcium is listed on the nutrition panel of packaged foods – so check to see how much is in the foods you buy.

If you can’t get enough calcium in your diet, talk with your doctor about whether a calcium supplement may be necessary.

Vitamin D – the sunshine vitamin

Vitamin D is essential for strong bones for many reasons. It helps increase the absorption of calcium and phosphorous from the small intestine, helps regulate the amount of calcium in your blood and helps strengthen your skeleton. It can also assist with muscle function and reduce your risk of falls.

The main source of vitamin D is sunlight so you need to expose your hands, face and arms to the sun every day. The amount of time you need to do this depends on where you live, the time of the year and the complexion of your skin. Osteoporosis Australia has developed a chart to help you work this out.

In Australia we have high levels of skin cancer, so you also need to make sure you expose your skin to the sun safely. SunSmart has developed an app which will help work out when it’s safe.

Vitamin D can also be found in small quantities in foods such as: fatty fish (salmon, herring, mackerel), liver, eggs and fortified foods such as low fat milks and margarine, but it’s unlikely that you’ll be able to get enough vitamin D through your diet alone.

If you aren’t able to expose your skin to the sun regularly (e.g. you’re a shift worker, you have a condition that makes your skin sensitive to sunlight), you may be deficient in vitamin D. It’s important to discuss this with your doctor. Vitamin D supplements may be needed.

Take action for the health of your bones and find out more about calcium, vitamin D and osteoporosis.

Contact our MSK Help Line on 1800 263 265 and speak with a nurse or our trained volunteers for information.


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26/May/2018

Do you feel like your diet has gotten away from you? Have you spent winter eating yummy, warm and kilojoule dense foods, and now your clothes fit a little more snugly than you’d like? Or do you just feel like it’s time to get serious and make sure you’re eating as well as you can – to improve your health, energy levels and mood?

Here are some handy hints to help you get started.

Seek advice. If you need help planning well-balanced meals, managing your weight, or finding simple and easy ways to prepare nutritious meals, talk with a dietitian for information and advice.

Make your meals colourful. Fruit and veggies fall into five different colour categories: red, purple/blue, orange, green and white/brown. And each one has unique disease fighting chemicals (phytochemicals). So when you’re making a meal, try and include as many colours as you can. It’s good for you, it looks appealing and tastes delicious!

Be cautious with food labels – light, lite, fat-free, reduced-fat, baked not fried…what’s it all mean? For a start it doesn’t necessarily mean the food is a healthier option. Lite and light may refer to the colour or taste – not the kilojoules. Low fat (less than 3% fat) or no fat (less than 1% fat) may have high levels of sugar. So take these claims with a grain of salt, and…

Read the nutrition panel. Understand the servings per package, and how big that serving size is. Check the number of kilojoules per serve, how much salt, sugar, fat is in each serve. And don’t forget to check out the ingredients list. Ingredients are listed in order from the largest quantity to the smallest. Be aware that fats, sugars and salt may be called something else – e.g. sugar may also be sucrose, glucose, fructose, honey, lactose, maltose, molasses, dextrose, golden syrup etc. Understanding the nutrition panel can be a little tricky when you first start, but it’ll soon become second nature. Check out the Eat for Health website for more information.

Be sceptical of the latest fad or celebrity diet. There seems to be a new one each week! If you need to lose or gain weight, talk with your doctor and get safe, practical advice and support. Don’t follow the latest diet you’ve seen online or in magazines. If it sounds too good to be true – I lost 20 kilos in just 2 weeks, you can too! – it probably is.

Prepare meals in advance. When your pain is under control, take some time to make extra meals that you can freeze and use when necessary. This way you’ll be eating meals you know are healthy, and not resorting to quick and easy takeaway foods or store-bought frozen meals – which are often high in fat, salt and/or sugar.

Talk with your doctor about supplements. If you think your diet is lacking some essential nutrients (e.g. calcium) talk with your doctor. Some people may need to take supplements if their diet is inadequate.

Join a group – if you need to lose weight and need information and support, think about joining a weight loss group. Sharing the journey with others who understand how you feel and the setbacks you may encounter can be extremely helpful.

These are just a few tips to help you eat well and have a healthy diet. If you have some suggestions, or want to share what you do, please let us know! We’d love to hear from you.




Musculoskeletal Australia (or MSK) is the consumer organisation working with, and advocating on behalf of, people with arthritis, osteoporosis, back pain, gout and over 150 other musculoskeletal conditions.

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