Healthy Eating Tips for Maintaining a Healthy Weight By: John Hart


Here are some healthy eating tips for maintaining a healthy weight:

  • Eat breakfast and don’t skip meals
    • eat a wide variety of foods each day
    • keep ‘extra’ foods, such as biscuits, cakes, chocolate and chips to a minimum
  • Reduce the amount of fat you eat
    • limit saturated fat – saturated fats are usually solid at room temperature and are the main fats in milk, cream, butter, cheese and some meats
    • choose reduced fat dairy products
    • limit the amount of ‘take away’ food
    • select lean meat and remove visible fat before cooking
    • choose low fat cooking methods, for example – stir fry, grill, microwave, non stick cooking pans
  • Eat more low calorie foods such as wholegrain, fruits and vegetables
    • 2 serves of fruit and 5 serves of vegetables each day
  • Drink more water – instead of soft drink and fruit juice
    • limit your alcohol intake if you choose to drink it
  • Read food labels – especially for fat, sugar and energy (kilojoules/calorie) levels/Avoid foods with perservatives and additives
  • Eat smaller portions,
  • eat slowly,
  • don’t fill your plate,
  • try a smaller plate, and
  • don’t feel that you need to finish every meal.

Foods to Avoid


  • Sugar and sugary products
  • Too much fats (particularly saturated fats)
  • White Flour
  • Large amounts of Salt
  • Certain Nuts (not all nuts) Almonds Brazil are good choices
  • Chips
  • Biscuits
  • Chocolate
  • Alcohol (in large amounts)


John Hart

“Master’s In Education” (Disability) Newcastle University Australia

“Grad Cert Education” Newcastle University Australia

“Diploma Fitness/Recreation”

“Cert 4 Personal Training”

“Level 1 Strength and Conditioning Coach”

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