You can also check by taking the ‘Are you eating for health?’ quiz in the Dietary guidelines summary booklet.
It’s essential for weight control and especially weight loss, to recognise and act on the feedback your body gives you about when and how much you need to eat. However it’s also important to aim for a regular eating pattern of meals, or meals and mid meals.
A planned pattern of eating is more likely to include the recommended number of serves from the five food groups. A spontaneous, unstructured eating pattern is more likely to include too many discretionary foods which means too much saturated fat, added sugars, added salt and kilojoules at the expense of fibre and important nutrients.
Don't skip breakfast?
Breakfast skippers are more likely to be tempted by unplanned discretionary choices during the morning and large serves at the next meal or snack. Just think of how yummy those large baked muffins look at morning tea if you’ve missed breakfast!
People who regularly eat a breakfast based on wholegrain cereal or bread, low fat milk or yogurt and maybe some fruit or vegetables are much more likely to be eating well and lose weight than those who skip breakfast.
Eat with other people not TV
We also know that people who eat with others and eat at the dining table, are more likely to eat regularly and eat well than those who eat alone or in front of the TV. Meals with others tend to include more foods from the five food groups. For example, people often report that they can’t be bothered cooking vegetables just for themselves.
Television watching is associated with eating more discretionary choices like take-away or convenience foods and fewer foods from the five foods. It also makes it much more difficult to recognise and respond to our body’s signals about hunger and satiety.
Good meal planning and making healthy choices can sometimes be tricky but a few useful tips can make it easier.