Men’s Health Peer EducationHEALTH PROMOTION
Eat well, eat smart: resources(Tab 11)

Eat well, eat smart

Resources

The following resources can be found in this section:

  • Eat well, eat smart (PPTs)
  • Scenario: Eat well, eat smart
  • Activities: Eat well, eat smart
  • Quiz: Eat well, eat smart
  • Handouts

The DVA Trainer will determine which activities are suitable for the training. Please note not all activities may be used during the training.

Reviewed: 08/10/2015

Men’s Health Peer EducationHEALTH PROMOTION
Eat well, eat smart: resources(Tab 11)

Eat well, eat smart (PPTs)

The Eat well, eat smart PowerPoint (PPT) is located on the Department of Veterans’ Affairs, Men’s Health Peer Education Volunteer Resource website page. The PPT file is:TAB11 – Eat Well, Eat Smart.ppt

Reviewed: 08/10/2015

Men’s Health Peer EducationHEALTH PROMOTION
Eat well, eat smart: resources(Tab 11)

Scenario

SCENARIO: Eat well, eat smart (training use only)
Vince is 63, is retired from the Army, divorced and lives alone. He has started to exercise a bit more, catching up with two mates 2-3 mornings a week for a brisk walk. While he has felt better over the last few months doing this, his weight hasn’t changed much (he is 175cm tall and weighs 89kg). He has always been ‘solid’ and asks his GP about weight loss. His GP refers him to a dietitian.
The dietitian has asked Vince to keep a food and drink diary for a week, and discussed some elements of food shopping.
A typical day is:
0700Breakfast: 2 slices wonderwhite hi-fibre bread, butter and jam; bottled apple juice; brewed coffee, milk and sugar.
0930English muffin, butter and jam; tea, milk and sugar
1100tea, milk and sugar
1215Lunch: ham, cheese and salad sandwich; tea, milk and sugar
1430can of diet coke
1630can of diet coke
1745Dinner: Chicken sausages x2, steamed broccoli, carrots, boiled corn and potato; tea, milk and sugar; stubby (full-strength beer)
2030packet mix self-saucing pudding and ice cream
2230Milo made with milk
Questions to raise / Talking points
  1. Other than nutrition issues, what are the positives in Vince’s story?
  2. Other than nutrition issues, what are the concerns in Vince’s story?
  3. What is positive about Vince’s approach to nutrition?
  4. What do you think could be improved?
  5. As a MHPE volunteer talking to Vince at a health promotion day, what could you suggest regarding his nutrition, if anything?
(see possible responses on next page)

Reviewed: 08/10/2015

Men’s Health Peer EducationHEALTH PROMOTION
Eat well, eat smart: resources(Tab 11)

SCENARIO: Eat well, eat smart (training use only)
  1. Other than nutrition issues, what are the positives in Vince’s story?
  • increased exercise
  • seeing mates
  • sees GP
  • sees dietitian
  • feeling better
  1. Other than nutrition issues, what are the concerns in Vince’s story?
  • lives alone—risks
  • no change in weight
  1. What is positive about Vince’s approach to nutrition?
  • sees GP
  • sees dietitian
  • food variety
  • reasonable fibre intake
  • vegetable mix, including salad
  • moderate protein
  • moderate calcium
  • limited fat
  1. What do you think could be improved?
  • better cereal choice for breakfast
  • fruit instead of fruit juice
  • cut kilojoules from morning tea, e.g. fruit snack instead
  • reduce sugar in tea
  • check sodium intake: ham, cheese, bread, sausages, pudding all likely high sodium; does he add salt?
  • maybe cut back caffeine a bit (how is his sleep?)
  • limit amount of dessert (dinner a bit later may help here)
  1. As a MHPE volunteer talking to Vince at a health promotion day, what could you suggest regarding his nutrition, if anything?
  • keep seeing GP
  • keep seeing dietitian
  • gradually increase exercise, especially with mates
  • gradually modify diet based on partnership with dietitian
  • eating/preparing with others where possible (BBQ your place?!)

Reviewed: 08/10/2015

Men’s Health Peer EducationHEALTH PROMOTION
Eat well, eat smart: resources(Tab 11)

Activities

ACTIVITY 1: Eat well, eat smart (training use only)
(When Cooking for 1 or 2 available) Use materials to develop a one-week diet, cooking and shopping plan. Work in teams to crosscheck key food groups are covered, as well as sodium, sugar and fibre issues considered.
ACTIVITY 2: Eat well, eat smart (training use only)
We need the following minerals in our diet:
Ca _ _ _ _ m
Chl _ _ _ _ e
I _ _n
Io _ _ _ e
Mag _ _ _ _ _ m
Pho ______s
Pot _ _ _ _ _ m
So _ _ _ m
Su _ _ _ _ r
Z _ _ c
Do a quick check in a nutrition book, or on the DAA website ( or Nutrition Australia website ( or Wikipedia, to find out what foods these may be in.
ACTIVITY 3: Eat well, eat smart (training use only)
Fill in the vowels of these Australian-grown exotic fruits:
_ ch _ ch _
Br _ _ dfr _ _ t
G _ _ v _
J _ kfr _ _ t
L _ ng _ n
M _ m _ y S _ p_ t _
M _ ng _ st _ _ n
P _ mm _ l _
R _ mb _ t _ n
S _ _ rs _ p
Try something different—ask your greengrocer. Bring some examples along to the group, or serve at your next BBQ as dessert.
ACTIVITY 2: Eat well, eat smart (training use only)
ANSWERS
We need the following minerals in our diet:
Calcium
Chlorine
Iron
Iodine
Magnesium
Phosphorus
Potassium
Sodium
Sulphur
Zinc
ACTIVITY 3: Eat well, eat smart (training use only)
ANSWERS
Achacha
Breadfruit
Guava
Jakfruit
Longan
Mamey Sapote
Mangosteen
Pummelo
Rambutan
Soursop

Reviewed: 08/10/2015

Men’s Health Peer EducationHEALTH PROMOTION
Eat well, eat smart: resources(Tab 11)

Quiz

QUIZ: Eat well, eat smart
  1. Which of the following is not a legume?
a.Pine nuts
b.Frozen peas
c.Lentils
d.Chickpeas
e.Baked beans
  1. Which of these foods is low in fat?
a.Avocados
b.Soybeans
c.Skim milk
d.None of the above
e.All of the above
  1. If a breakfast cereal is advertised as ‘high in energy’, what could this really mean?
a.It is high in sugar
b.It is ideal for eating during exercise
c.It is low in fat
d.It is low salt
  1. Which has most calcium? A glass of:
a.Whole (full cream) milk
b.Low fat milk
c.Soy milk
d.All are similar
  1. The effective fluid intake from moderate tea/coffee drinking is:
a.Greater than drinking the same amount of water, as caffeine helps the body absorb fluid
b.Less than drinking the same amount of water, as caffeine is a diuretic (causes more urination)
c.Less than drinking the same amount of water, as caffeine is a stimulant
d.Similar to drinking the same amount of water if the person is a regular, moderate tea/coffee drinker
  1. Which is most true of vitamin requirements?
a.You need all vitamins in your diet every day
b.Vitamin B and C need to be replenished in the diet frequently
c.Vitamins A, D, E and K need to be in the diet every day
d.Vitamin B is stored in fat so only needs occasional intake
  1. Which of the following foods contribute most to Australians’ salt intake?
a.Meat, poultry and game products (including processed meats)
b.Breakfast cereals
c.Sauces and condiments
d.Bread and bread rolls
  1. Which change of habit is most important to cut back on your salt intake?
a.Not adding extra salt to your cooking
b.Not adding salt to your food at the table
c.Eating fewer foods that naturally contain sodium
d.Cutting back on processed food
  1. What behaviours will improve your cholesterol levels?
a.Quitting smoking
b.Regular exercise
c.Cutting down on alcohol
d.All of the above
  1. Nutrition experts generally urge people to be wary of weight loss diets because research shows:
a.Most diets actually increase weight later in a ‘rebound’ effect
b.Most diets don’t work long term
c.Most diets don’t work at all
d.Diets always result in loss of muscle tissue as well as fat
QUIZ: Eat well, eat smart (ANSWERS)
  1. Which of the following is not a legume?
a.Pine nuts
b.Frozen peas
c.Lentils
d.Chickpeas
e.Baked beans
  1. Which of these foods is low in fat?
a.Avocados
b.Soybeans
c.Skim milk
d.None of the above
e.All of the above
  1. If a breakfast cereal is advertised as ‘high in energy’, what could this really mean?
a.It is high in sugar
b.It is ideal for eating during exercise
c.It is low in fat
d.It is low salt
  1. Which has most calcium? A glass of:
a.Whole (full cream) milk
b.Low fat milk
c.Soy milk
d.All are similar
  1. The effective fluid intake from moderate tea/coffee drinking is:
a.Greater than drinking the same amount of water, as caffeine helps the body absorb fluid
b.Less than drinking the same amount of water, as caffeine is a diuretic (causes more urination)
c.Less than drinking the same amount of water, as caffeine is a stimulant
d.Similar to drinking the same amount of water if the person is a regular, moderate tea/coffee drinker
  1. Which is most true of vitamin requirements?
a.You need all vitamins in your diet every day
b.Vitamin B and C need to be replenished in the diet frequently
c.Vitamins A, D, E and K need to be in the diet every day
d.Vitamin B is stored in fat so only needs occasional intake
  1. Which of the following foods contribute most to Australians’ salt intake?
a.Meat, poultry and game products (including processed meats)
b.Breakfast cereals
c.Sauces and condiments
d.Bread and bread rolls
  1. Which change of habit is most important to cut back on your salt intake?
a.Not adding extra salt to your cooking
b.Not adding salt to your food at the table
c.Eating fewer foods that naturally contain sodium
d.Cutting back on processed food
  1. What behaviours will improve your cholesterol levels?
a.Quitting smoking
b.Regular exercise
c.Cutting down on alcohol
d.All of the above
  1. Nutrition experts generally urge people to be wary of weight loss diets because research shows:
a.Most diets actually increase weight later in a ‘rebound’ effect
b.Most diets don’t work long term
c.Most diets don’t work at all
d.Diets always result in loss of muscle tissue as well as fat

Handouts

The following handouts can be found in this section:

  • The advantage of legumes
  • Great breakfast ideas
  • Measuring/tracking your progress
  • DVA MHPE Information Sheet: Eat well, eat smart

Reviewed: 08/10/2015

Men’s Health Peer EducationHEALTH PROMOTION
Eat well, eat smart: resources(Tab 11)

The advantages of legumes

Legumes are also known as pulses or dried beans. Examples of legumes include:

  • split peas
  • kidney beans
  • lima beans
  • borlotti beans
  • baked beans (navy beans)
  • broad beans
  • soybeans
  • chickpeas
  • four-bean mix
  • red, green or brown lentils.

Green peas are legumes, but are often described as a vegetable.

You can buy most legumes in the supermarket, either dry (you have to soak before cooking) or canned, or as frozen peas.

Legumes are:

  • high in fibre, which keeps our bowels healthy
  • high in soluble fibre, which lowers cholesterol
  • low GI, so filling, and good for diabetes
  • high in protein
  • high in B-group vitamins, iron, calcium, phosphorous, zinc and magnesium
  • a good source of antioxidants
  • mostly low in fat (not soybeans)
  • very cheap to buy
  • environmentally better than meat as a protein source
  • easy to prepare.

Smart eating tips for eating more legumes from the Dietitians Association of Australia:

  • add lentils to your own vegetable soup recipes, or try pea and ham soup, or a delicious red lentil soup as a winter warmer
  • add chickpeas or soybeans to stir-fry dishes
  • extend casserole dishes by adding beans and lentils, e.g. add kidney beans in a mince dish to make chili con carne
  • snack on ‘chicknuts’—oven roasted chickpeas
  • use four-bean mixes as a salad base and add lots of vegetables and a little oil-based dressing
  • serve hummus (a low-fat dip made from chickpeas) with vegetable sticks for a delicious snack
  • small tins of baked beans make a great snack, a delicious breakfast served on toast, or a great addition to a jaffle or toasted sandwich
  • beans are a great inclusion in lasagne or tacos
  • legumes make a great base for vegetarian burgers.

Primary source: Dietitians Association of Australia, DAA website (

Reviewed: 08/10/2015

Men’s Health Peer EducationHEALTH PROMOTION
Eat well, eat smart: resources(Tab 11)

Great breakfast ideas

Here are some ideas to try for breakfast:

  • wholegrain cereal with low-fat milk and sliced fresh fruit
  • a smoothie made from low-fat milk and/or yoghurt, fresh fruit and honey
  • raisin toast spread with ricotta cheese, and a piece of fruit
  • wholegrain toast with a variety of toppings such as avocado, baked beans or tomatoes
  • fresh fruit and yoghurt with wholegrain toast
  • bircher muesli with a variety of fruits and nuts
  • porridge cooked with low-fat milk and dried or fresh fruit
  • poached or boiled eggs on wholegrain toast with a glass of fresh juice
  • an omelette made with added vegetables such as onion, mushrooms, spinach and tomato.

Reviewed: 08/10/2015

Men’s Health Peer EducationHEALTH PROMOTION
Eat well, eat smart: resources(Tab 11)

Measuring/tracking your progress

How to calculate your BMI

Determine your weight in kilograms (e.g. 74 kg)

Measure your height in metres (e.g. 1.75 m), and square it (i.e. multiply it by itself). Now divide your weight by your height squared

For example, I weigh 74 kg and am 1.75 m tall. My BMI would be calculated as:

1.75 x 1.75 = 3.06.

74  3.06 = 24.18

Or go to A Healthy and Active Australia: Your Healthy Weight to use the BMI calculator on the Healthy Active website (

The ideal BMI is between 20–25, but this is considered a guide as it does not consider variations that may occur with body frame size, race or age.

How to measure your waist circumference

A man’s waist circumference is probably a better predictor of health risk than BMI. To measure accurately:

  • measure directly against your skin
  • breathe out normally
  • make sure the tape is snug, without compressing the skin
  • measure halfway between your lowest rib and the top of your hipbone, roughly in line with your belly button.

A waist circumference of 94 cm or more in men indicates increased risk of obesity-related health conditions. A waist circumference of 102 cm or more indicates a substantially increased risk.

How to calculate waist–hip ratio

The waist-to-hip ratio (WHR) can identify abdominal obesity and has been identified as a useful predictor for cardiovascular disease.

WHR is determined by dividing the waist measurement (above) by the hip measurement. Hip circumference is measured where the buttocks extend the most when viewed from the side. The waist measurement is then divided by the hip measurement.

A WHR greater than 0.9 for men indicates an increased health risk.

Reviewed: 08/10/2015

Men’s Health Peer EducationHEALTH PROMOTION
Eat well, eat smart: resources(Tab 11)

MHPE Information Sheet: Eat well, eat smart

Healthy eating should be pleasurable, sociable and interesting.

  • Good nutrition makes you feel good, increases energy and improves sleep and wound healing.
  • Older people who eat well experience less falls, fractures, dementia and illnesses, and are more likely to maintain a healthy independence.

A wide variety of foods from the 5 food groups every day is the most important guide:

  • Vegetables and legumes: 5+ serves
  • Fruit: 2 serves
  • Grains/cereals (wholegrain): 6 serves
  • Lean protein: 2.5-3 serves
  • Dairy foods (low fat) (or soy equivalent): 2.5 serves

It helps to know approximately what a ‘serve’ of each item might look like.

Drink plenty of water. Plain tap water is best.

It is recommended that Australians should limit the amount they consume of:

  • Saturated and trans fats (e.g. cakes, pies, processed meats, crisps and take-away) and eat moderate amounts only of mono or polyunsaturated fats
  • Salt/sodium, both in processed food and added (e.g. cheese, many sauces)
  • Sugars, both in processed food/drink and added (e.g. ‘energy’, soft and fruit drinks)
  • Alcohol: no more than 2 standard drinks each day

Cutting down on processed, take-away and ‘convenience’ foods is one way for many Australians to eat smarter e.g. biscuits, stir-through sauces and energy drinks.

Reading labels of packaged food tells you the fat, sodium and sugar content. Shop smart by using the ingredients list and comparison table and knowing what some of the terms mean.

Ideally eat more low GI foods: these are more slowly digested & absorbed, so reduce hunger and provide energy for longer. Low GI foods include most vegetables, legumes, fruit, whole grains, nuts, dairy and firm pasta.

In order to best manage weight, consider both intake (food) and output (exercise). Monitor your weight, waist measurement and/or waist-hip ratio, but be consistent in measuring. Weight change should be gradual.

Eat smart, try variety, be social, have fun!

Further information

Australian Dietary Guidelines(

LiveLighter(

Dietitians Association of Australia(

Nutrition Australia(

The Food Coach(

Cooking for 1 or 2 (

Reviewed: 08/10/2015