Australian Healthy Food Guide — November 2017

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NOVEMBER 2017HEALTHY FOOD GUIDE 27

HY IT
ORKS
estricting your
ake from time
to time has been linked to a
wide variety of health benefits,
including lower blood pressure,
body fat, waist size, cholesterol
and blood glucose levels.
One of the most recent fasting
studies shows that people who
fast once a month experience a
drastic decline in their levels of
a hormone that has been linked
to accelerated ageing.

How to do it Fast for five
consecutive days each month.
There are various ways of fasting,
but it was the study’s monthly
five-day fast that had a positive
impact on the ageing hormone.
Start fasting by reducing your
kilojoules to 4600kJ (1100cal) on
day one of the fast, and then
eating 3000kJ (720cal) for the
following four days. Always seek
guidance from your GP or an
Accredited Practising Dietitian
before you begin fasting.

at protein

th every meal

T WORKS

ds are key, as we age, for helping

to maintain the all-important muscle mass in the

body,”says Smith. “The smartest strategy is to

spread your protein intake across all three daily

meals, rather than just including it at dinner.”

What’s so great about muscle? Research shows

it plays a vital role in healthy ageing, but muscles

are naturally inclined to lose their size as well as

their strength as you get older. So it pays to do

what you can to keep them topped up.

How to do it Cook meals using plant-based

protein sources such as lentils, nuts and tofu rather

than animal-based protein sources. A study that

was released last year found the more people ate

plant protein, the less risk they had of dying from

a range of causes. Good protein is important!

(^) s
tr
ategy
strategy
20%
That’s your
lower risk of
dying if you
eat a handful
of nuts daily