Good Food For Good Health – Tips From a Dietitian

Eating well is about consistently choosing healthy foods and beverages. These include fruits, vegetables (3 or more servings a day), whole grains, low-fat dairy and protein from sources like seafood, lean meats and poultry without skin, eggs, beans and unsalted nuts and seeds.

It also means cutting back on sugary drinks, salt and saturated fat. These quick tips, from Modern Medicine, can help you do just that.

Eat a Variety of Fruits and Vegetables

It’s important to eat a variety of fruits and vegetables, which supply your body with the vitamins, minerals, and fiber you need to feel healthy. A diet rich in fruit and vegetables, with guidance from Dietitian in Ballarat, helps to reduce your risk of heart disease, type 2 diabetes, and high blood pressure.

Eat a wide range of whole foods, aiming for 5 servings of fruit and vegetables each day (a “serving” is 80g). Include options that are fresh, frozen, canned or dried.

Try to avoid foods that are high in saturated fat, added sugar and salt. Choose lean meat and low-fat dairy products, and limit processed foods such as pizza, burgers and ready meals.

Shop smart and keep staples in your kitchen to make it easy to prepare healthy meals. Stock up on vegetables that are in season and shop for bargains on fresh produce. Keep canned and frozen vegetables and fruit on hand to add to quick meals – for example, tinned tomatoes or vegetable curry. Use herbs, spices, sauces and broth cubes to add flavour to your food.

Eat Whole Grains

A diet that includes whole grains is an important part of a healthy eating pattern. Whole grains contain a variety of vitamins, minerals and fiber, which is helpful in managing weight, controlling blood sugar levels and decreasing the risk for heart disease. Whole grains also provide a source of soluble fiber, which can help lower cholesterol and reduce blood pressure and triglycerides.

Whole grain foods include wheat, barley, oats, brown rice, farro, triticale, quinoa and rye. When choosing breads, pasta and other grain products look for “whole wheat” or “whole grain” on the label. You may also find foods that are labeled “enriched” or “fortified,” which means they have added nutrients such as folic acid and iron.

When purchasing grains, be sure to read the nutrition facts table to choose those that are low in sodium, sugars and saturated fat. Use the % daily value to help you compare the amount of fibre between foods. Also, be aware that some foods that are labelled “whole grain” may not actually be whole grain. For example, some breads are coloured with molasses or other ingredients and do not contain all of the parts of the grain such as the germ and bran.

Eat Lean Meats

Meat is part of a healthy diet, but not all meats are created equal. Fatty and processed meats raise cholesterol levels and are more likely to increase your weight, whereas lean meats are good sources of protein, iron, vitamin B12 and zinc. Chicken, turkey and pork are good choices of lean meat. If you eat beef, choose tenderloin, top sirloin or loin cuts with the fat trimmed off. Lamb is also a great choice, especially when cooked with vegetables and whole grains for a hearty stew like Irish lamb stew.

A 3-ounce serving of skinless poultry or a cut of meat with the fat trimmed has less than 10 grams of total fat and 4 grams of saturated fat. Lean meats are also lower in calories than fatty meats, making them appropriate for people who need to reduce their calorie intake. Look for the “choice” or “select” grades on meat packages and for labels that say lean, extra lean or low fat to find the best options. Also, consider preparing meats by broiling and baking to cut down on their overall fat content.

Eat Beans

Beans, lentils, and split peas are a good source of plant-based protein and fiber. They also provide vitamins and minerals, including iron, folate, magnesium, copper, and potassium. They are rich in antioxidants and can help lower cholesterol, keep blood sugar steady, and increase “good” bacteria in the gut. Beans are low in fat and calories. They are easy to purchase, store and prepare, whether they are canned or dried.

You can add beans to soups, chili, salads and pasta dishes. You can even use beans to make healthy desserts like fudgy black bean brownies. Beans are also a tasty addition to vegetarian sandwiches and wraps.

Despite the many jokes and family anecdotes about beans-induced flatulence, there is little evidence that they are harmful to most people. However, a small percentage of people can develop an allergy to beans or legumes or have difficulty digesting them. This is likely caused by the enzyme lectin in beans that can bind to carbs and prevent their absorption. You can reduce the amount of lectin in beans by using canned beans and rinsing them well.

Drink Water

Water is the best choice for quenching thirst — it’s calorie-free, low in sodium and low in sugar. Fruit juice and tea or coffee are also good choices if you enjoy them, but skip sodas, fruit punches and other sweetened drinks.

You should try to drink enough fluids to meet your individual needs. For most healthy adults, that means eight glasses a day. You can get fluids from beverages and foods, but a lot of people don’t make drinking enough water a priority.

Try aiming for two to three glasses of water before each meal and snack, and one glass with each meal. Keep a water bottle handy, and keep it filled up so you have plenty on hand for when you’re on the go. Having a glass of water before every meal can help you feel full and manage your weight.

Is Breast Reduction Surgery Safe, and Is It Right for Me?

Breast reduction surgery can dramatically improve quality of life for women with large and heavy breasts. It can relieve back, neck and shoulder pain, remove rashes under the breasts and provide a healthier self-image.

Depending on your health insurance plan, the surgery can be covered if you can prove that you have a medical need for it.


The best age for breast reduction in Melbourne depends on a person’s unique circumstances. It can be performed at any age after the body has stabilized, but some people choose to have the procedure before their bodies reach this stage. This is because large breasts can be an emotional burden that can affect self-image and cause back, shoulder and neck pain.

Breast reduction can help with this pain, and it can also help restore balance to the upper body. Many patients report a newfound sense of confidence after the operation, and they are able to enjoy activities that they could not before.

After surgery, a patient may experience some swelling and bruising, but this will usually fade within a few weeks. The surgeon will probably recommend wearing an elastic pressure garment to support the breasts as they heal. Some women will experience a temporary loss of sensation in the nipples and breast skin after surgery, but this will likely return.

During the preoperative consultation, plastic surgeon Melbourne will take a full medical history to ensure that a person is healthy enough for surgery. This will include details about any current medication, allergies and a personal and family history of health problems. In addition, the surgeon will ask for GP sign offs and blood work results to make sure that a patient is in good health.


Women with large breasts often feel they don’t fit into their clothes and may be self-conscious about them. They may also get a lot of attention from strangers, which can be very uncomfortable. For these reasons, many patients seek to reduce their breast size so they look better proportioned.

A doctor must examine you before performing surgery, so be honest about your weight and health status. This will be very important to your recovery and the results.

If you do gain a lot of weight after the procedure, it could change your proportions and affect the results. In addition, pregnancy and breastfeeding can also alter the shape of your breasts. Because of this, it’s best to have this surgery done before you start a family.

Most doctors will want you to take at least a few days off work and school to recover from the surgery. You will likely need to have someone drive you to and from the hospital for a few days and to care for you while you’re at home, depending on how much surgery was performed. This will require a great deal of support and trust from friends and family members. Also, be sure to follow the post-op instructions your surgeon gives you to the letter. Otherwise, you might end up with infections and other complications that can be serious.


If you are pregnant or breastfeeding, or have a medical condition that affects your hormone levels, your doctor will need to discuss this with you before you undergo surgery. Your surgeon will also need to know your past and present medical history to make sure that you are a safe candidate for breast reduction.

Depending on your situation, you may have an outpatient procedure or need to stay in hospital for one night. You will need to bring someone with you who can drive you home and stay with you during your recovery as you will be drowsy. During the surgery, you will be under general anesthesia so you won’t feel a thing.

After the surgery, your breasts will be swollen and tender for a few weeks. This is normal. You may need to use painkillers if the discomfort becomes too much for you. Swelling will usually go down a few months after the operation, but it can take longer in some people. It’s important to understand that your breast size will remain stable after a while, but they can change slightly with hormonal fluctuations, weight changes and gravity over time.

If you have unrealistic expectations about the final results of your surgery, it’s likely that you will be disappointed if they don’t turn out exactly how you expected. You can help yourself avoid this by making sure that you have a clear discussion with your surgeon and a counsellor or therapist about why you want the procedure, what you expect the outcome to be and how it will change your life for the better.


Many women who have larger breasts experience pain, discomfort and difficulty in everyday activities like swimming, playing sports, exercising and sleeping. A reduction can help to alleviate these problems and improve overall quality of life. In some cases, women who have undergone a reduction report an increase in happiness, as well as an increased willingness to adopt healthier lifestyle choices.

A person who is considering breast reduction surgery should make sure that they select a surgeon who has been fully trained in the procedure. They should also be a member of a recognized medical body and have the appropriate qualifications to practice. They should also be able to provide you with a portfolio of work, including before and after photographs.

After the surgery, people will require plenty of rest and should avoid any activity that might stretch or tear their healing tissues. They may also be required to wear a supportive garment to aid in the recovery process. Swelling and bruising can occur, but these effects should disappear within a few weeks. Patients are advised to take a mild painkiller, such as acetaminophen or ibuprofen, instead of narcotics.

Depending on the case, a person may have their breast reduction done in an outpatient facility or they might have to spend one night in hospital. People should have someone available to drive them home and stay with them for the first few days, if possible.