{"id":6436,"date":"2020-09-07T00:32:28","date_gmt":"2020-09-07T00:32:28","guid":{"rendered":"https:\/\/dev.mindforlife.org.au\/staging_test\/?p=6436"},"modified":"2020-09-18T04:06:02","modified_gmt":"2020-09-18T04:06:02","slug":"healthy-body","status":"publish","type":"post","link":"https:\/\/dev.mindforlife.org.au\/staging_test\/healthy-body\/","title":{"rendered":"Healthy Body"},"content":{"rendered":"\t\t
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NUTRITION\n<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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HOW TO MAINTAIN A HEALTHY\nBODY IMAGE <\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Ways to have a good relationship with your body and increase\nyour self-esteem \n<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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By Nilofar Dorani<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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Dietitian (APD), Nutritionist at Mind For Life<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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Body image issues have increased worldwide over the last 30 years and
\nironically, it is the top ranked issue of concern for young people these days.
\nWhile teenagers are maturing, they tend to encounter an array of changes taking
\nover their body, resulting in feelings of dissatisfaction through behaviours of
\ncomparing themselves with others.<\/p>

One of the most common external contributors to being unhappy with one\u2019s body
\nimage is the media, and more recently social media like Facebook and
\nInstagram. People of all ages are bombarded with fad diets, weight loss products
\nand false images through TV, internet and media advertising. These images often
\npromote unrealistic, and highly edited and stylised appearance ideals which have
\nbeen fabricated by stylists, art teams and digital manipulation. Following their
\nunhelpful advice can result in extreme health risks which usually cannot be
\nachieved in real life. What we need to understand is that everybody is different
\nand there is no such thing as that one super food or one formula or one size fits
\nall approach. Some things that may work for someone is not necessarily going to
\nwork for the rest of us.<\/p>

Consequently, becoming fixated on trying to change your body shape can lead to
\nunhealthy practices with food and exercise. Improving your body image is a
\nconstructive goal, while some aspects of your appearance can be changed,
\nothers, like your height, muscle composition and bone structure are genetically
\nfixed. Those who feel they don\u2019t measure up in comparison to these images, can
\nexperience intense body dissatisfaction and low self-esteem which in turn affects
\nyour psychological and physical well-being. These practices do not usually
\nachieve the desired outcome and can result in intense feelings of
\ndisappointment, shame and guilt.<\/p>

It could also contribute to becoming socially distant and ultimately increasing the
\nrisks of developing unhelpful and damaging behaviours such as eating disorders.
\nTherefore, it is so important to accept and respect diversity in relation to different
\nbody types and develop positive attitudes that will instill and increase your
\nconfidence and resilience. In doing so, it will no doubt nurture the power to
\nchange the way you see, believe, feel and think about your body through
\nadopting a balanced approach to nutrition and physical activity.<\/p>

During this current COVID-19 pandemic with more people staying indoors and <\/span>using social media more often due to set restrictions, it is most important to stay <\/span>vigilant and discerning when viewing images on social media.<\/span>
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Steps to increase your self-esteem and develop a healthier body\nimage\n<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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To improve your self-esteem and develop a healthier body image, it all
starts with how we feel on the inside. Since there is a direct link
between our body image and our relationship with food, healthy eating
is vital in providing your body with adequate and balanced nutrients to
become healthier from the inside out.<\/span><\/p>

The elements of healthy eating are:<\/span><\/p>

  • Consuming three nutritious meals everyday from the five food
    groups<\/span><\/li>
  • Controlling the portion size of your meal (See below my healthy
    plate portion suggestion for healthy adults)<\/span><\/li>
  • Not over-eating, binge eating or snacking throughout the day<\/span><\/li>
  • Following the Australian Guide to Healthy Eating shown below for
    the amounts required everyday for different age groups\u00a0<\/span><\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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    My healthy plate portion suggestion for healthy adults<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    Tips to maintain healthy eating behaviours\n<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    • \u00a0If you feel like eating extra, choose from the vegetables, fruit and
      grain (cereals) food groups.<\/span><\/li>
    • \u00a0Include vegetables at least twice a day and make sure vegetables
      take up at least one third of your meals or half of your meals,
      particularly if you are trying to lose weight. It\u2019s important to serve
      vegetables or salad as a side dish also when eating meals like
      pasta, lasagne or risotto. By adding more vegetables to your meals,
      servings of other foods such as meats will be smaller and the
      overall meal will contain fewer kilojoules.
      <\/span><\/li>
    • \u00a0Make whole grains part of at least two meals for most days of the
      week.<\/span><\/li>
    • Include lean meat or meat alternatives as part of at least one meal
      a day.
      <\/span><\/li>
    • Add fruit to at least two meals or use them as snacks or for healthy
      desserts.
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    • Include a serve of low fat milk, yoghurt or cheese as a significant
      part of at least two meals or snacks.
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    • Stay hydrated and only choose water as your main source of
      hydration.
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    • Don’t restrict yourself to having only certain meals. Instead control
      your portions, choose healthy and listen to your body cues and only
      eat food when you are hungry and stop when you feel full.
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    • Don’t delay or skip your meals as this will result in overeating at
      your next meal.
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    • Swap a meal of your choice to something healthier at least once a
      week and build your way up from there.
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    • Look at the bigger picture and if you miss a day, don’t accept it as a
      failure, just move on and aim to keep improving.<\/span><\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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      Other options that are also good for your health\n<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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      • \u00a0Eat fish meals at least twice a week.<\/span><\/li>
      • \u00a0Have meals containing legumes every week.<\/li>
      • Have a wide variety of different coloured vegetables everyday.<\/li>
      • Swap discretionary choices for foods from the five food groups or
        try to only have them occasionally.<\/li>
      • \u00a0Choose healthy fats found in olive oil and nuts such as a good
        quality peanut butter spread which is a good source of protein and
        helps keep you satisfied.<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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        By gradually adjusting your daily habits and your relationship with\nfood, it will have a positive effect on how you feel about yourself,\ninside and out! \n<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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        HELP US HELP YOU<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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        Submit the application below and an accredited health professional\nwill contact you at their earliest availability.<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

        NUTRITION HOW TO MAINTAIN A HEALTHY BODY IMAGE Ways to have a good relationship with your body and increase your self-esteem By Nilofar Dorani Dietitian (APD), Nutritionist at Mind For […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","om_disable_all_campaigns":false,"ocean_post_layout":"","ocean_both_sidebars_style":"","ocean_both_sidebars_content_width":0,"ocean_both_sidebars_sidebars_width":0,"ocean_sidebar":"","ocean_second_sidebar":"","ocean_disable_margins":"enable","ocean_add_body_class":"","ocean_shortcode_before_top_bar":"","ocean_shortcode_after_top_bar":"","ocean_shortcode_before_header":"","ocean_shortcode_after_header":"","ocean_has_shortcode":"","ocean_shortcode_after_title":"","ocean_shortcode_before_footer_widgets":"","ocean_shortcode_after_footer_widgets":"","ocean_shortcode_before_footer_bottom":"","ocean_shortcode_after_footer_bottom":"","ocean_display_top_bar":"default","ocean_display_header":"default","ocean_header_style":"","ocean_center_header_left_menu":"","ocean_custom_header_template":"","ocean_custom_logo":0,"ocean_custom_retina_logo":0,"ocean_custom_logo_max_width":0,"ocean_custom_logo_tablet_max_width":0,"ocean_custom_logo_mobile_max_width":0,"ocean_custom_logo_max_height":0,"ocean_custom_logo_tablet_max_height":0,"ocean_custom_logo_mobile_max_height":0,"ocean_header_custom_menu":"","ocean_menu_typo_font_family":"","ocean_menu_typo_font_subset":"","ocean_menu_typo_font_size":0,"ocean_menu_typo_font_size_tablet":0,"ocean_menu_typo_font_size_mobile":0,"ocean_menu_typo_font_size_unit":"px","ocean_menu_typo_font_weight":"","ocean_menu_typo_font_weight_tablet":"","ocean_menu_typo_font_weight_mobile":"","ocean_menu_typo_transform":"","ocean_menu_typo_transform_tablet":"","ocean_menu_typo_transform_mobile":"","ocean_menu_typo_line_height":0,"ocean_menu_typo_line_height_tablet":0,"ocean_menu_typo_line_height_mobile":0,"ocean_menu_typo_line_height_unit":"","ocean_menu_typo_spacing":0,"ocean_menu_typo_spacing_tablet":0,"ocean_menu_typo_spacing_mobile":0,"ocean_menu_typo_spacing_unit":"","ocean_menu_link_color":"","ocean_menu_link_color_hover":"","ocean_menu_link_color_active":"","ocean_menu_link_background":"","ocean_menu_link_hover_background":"","ocean_menu_link_active_background":"","ocean_menu_social_links_bg":"","ocean_menu_social_hover_links_bg":"","ocean_menu_social_links_color":"","ocean_menu_social_hover_links_color":"","ocean_disable_title":"default","ocean_disable_heading":"default","ocean_post_title":"","ocean_post_subheading":"","ocean_post_title_style":"","ocean_post_title_background_color":"","ocean_post_title_background":0,"ocean_post_title_bg_image_position":"","ocean_post_title_bg_image_attachment":"","ocean_post_title_bg_image_repeat":"","ocean_post_title_bg_image_size":"","ocean_post_title_height":0,"ocean_post_title_bg_overlay":0.5,"ocean_post_title_bg_overlay_color":"","ocean_disable_breadcrumbs":"default","ocean_breadcrumbs_color":"","ocean_breadcrumbs_separator_color":"","ocean_breadcrumbs_links_color":"","ocean_breadcrumbs_links_hover_color":"","ocean_display_footer_widgets":"default","ocean_display_footer_bottom":"default","ocean_custom_footer_template":"","ocean_post_oembed":"","ocean_post_self_hosted_media":"","ocean_post_video_embed":"","ocean_link_format":"","ocean_link_format_target":"self","ocean_quote_format":"","ocean_quote_format_link":"post","ocean_gallery_link_images":"on","ocean_gallery_id":[]},"categories":[45,59],"tags":[],"acf":[],"_links":{"self":[{"href":"https:\/\/dev.mindforlife.org.au\/staging_test\/wp-json\/wp\/v2\/posts\/6436"}],"collection":[{"href":"https:\/\/dev.mindforlife.org.au\/staging_test\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.mindforlife.org.au\/staging_test\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.mindforlife.org.au\/staging_test\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.mindforlife.org.au\/staging_test\/wp-json\/wp\/v2\/comments?post=6436"}],"version-history":[{"count":0,"href":"https:\/\/dev.mindforlife.org.au\/staging_test\/wp-json\/wp\/v2\/posts\/6436\/revisions"}],"wp:attachment":[{"href":"https:\/\/dev.mindforlife.org.au\/staging_test\/wp-json\/wp\/v2\/media?parent=6436"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.mindforlife.org.au\/staging_test\/wp-json\/wp\/v2\/categories?post=6436"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.mindforlife.org.au\/staging_test\/wp-json\/wp\/v2\/tags?post=6436"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}