How do you measure up

By Nathan West,2014-08-09 05:43
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How do you measure up

    Media and newsletter copy: How do you measure up?

    As part of the Local Government Community Partnership program we have prepared some ‘media and newsletter copy' relating to the Measure Up campaign. The

    Measure Up campaign is a social marketing campaign, which is part of the Australian Better Health Initiative (ABHI), a joint initiative of the Australia, state and territory governments. The Campaign is designed to encourage Australian adults to make and sustain changes to their lifestyle behaviours, such as increasing physical activity and adopting healthier eating habits, in order to reduce the incidence of chronic disease. The Cancer Council NSW supports this campaign as overweight and obesity, unhealthy eating patterns and physical inactivity are risk factors for cancer.

    We hope that you can utilise this in mayoral columns, council websites and publications to promote these important health messages. Please distribute these items to your relevant council publications staff members.

    Simply copy and paste text and images to place on your website or newsletters. There are 7 articles included:

    1. How do you measure up?

    2. Eat Less, Move More

    3. Energy Balance

    4. What is a serve?

    5. Food Portion Caution

    6. Building a Healthy Lunchbox

    7. Healthy drinks for kids


    How do you measure up?

    Did you know that excess weight can cause cancer? Find out how you measure up assess your weight and your health risk.

    Many people don’t know that being overweight or obese can increase their cancer risk. Excess body weight is linked with cancers of the bowel, breast, kidney, pancreas, endometrium (lining of the uterus), and gallbladder.

How do you measure up?

    There are two measures you can take to assess your weight and your health risk:

    i. A Body Mass Index (BMI)

    ii. A waistline measurement.


    BMI estimates your weight in relation to your height. To work out your BMI, divide your weight in kilograms, by your height in metres squared.

     BMI = weight (kg)

     height (m) × height (m)

How do you measure up?

    BMI What does that mean?

    Less than 18.5 You are underweight, talk with your General Practitioner (GP)

    to help you get to a healthier weight.

    Between 18.5 and 25 You have a healthy body weight. Eating a healthy diet and

    being active can help you maintain a healthy weight.

    Between 25 and 30 You are over the ideal weight for your height. Make some

    changes to your current eating and activity habits.

    More than 30 You are well over the ideal weight for your height.

    If your BMI is over 25, talk to your GP or a dietitian as a first step to achieving a healthier weight.

Waistline measurement

    Fat that is carried around your waist can be particularly bad for your health, as this places excess strain on your organs. A waist measurement of less than 80cm is recommended for women and less than 94cm for men.

How to measure your waist

    Women should measure around the narrowest point of their waist and men should measure around their navel.

     ; Place the tape measure directly over your skin or light clothing

     ; Make sure the tape is firm, but not squeezing the skin

     ; Take the measurement after breathing out normally

    ; Assess your health risk using the table below.


How do you measure up?

Health Risk Waist Measurement (cm) Women Men Increased 80cm or more 94cm or more Greatly increased 88cm or more 102cm or more


    Eat Less, Move More

    What you can do to manage your weight and reduce your cancer risk.

Having a healthy body weight can help protect you against some types of cancer, as

    well as other health problems. A healthy body weight can also keep you feeling and

    looking great.

What measures will you take?

    Managing your weight involves making a long-term pledge to a healthy lifestyle. Start by making small and sustainable changes to your eating and activity habits and gradually build on these. Look at the tips below for some ideas to kick-start healthier habits.

Healthy weight tips

    ; Find out how you measure up measure your waist circumference and BMI

    ; Make plant foods (vegetables, fruit, wholegrain breads and cereals) the

    basis of your diet

    ; Eat at least 5 serves of vegetables and 2 serves of fruit everyday

    ; Eat moderate amounts of lean meats and low fat dairy

    ; Limit ‘sometimes’ food and drinks i.e. chips, biscuits, cakes, pies, deep fried

    foods and soft drink. You can still enjoy these occasionally.

    ; Eat slowly and listen to your body only eat when you’re hungry and stop

    eating when you’re full

    ; Cut back on food and drink portions. Try using a smaller dinner plate or

    serving a slightly smaller amount

    ; Don’t skip meals, especially breakfast you will only eat more later

    ; Drink plenty of water each day. Thirst can often disguise itself as hunger

    ; Write a shopping list and stick to it

    ; Shop more regularly for fresh fruit and vegetables

    ; Bulk up meat dishes using beans and vegetables this will also hel reduce

    your shopping bill

    ; Read food labels and compare foods when shopping use the ‘per 100g’


    ; Trim meat and remove skin from meat and chicken before cooking

    ; Use low fat cooking methods grilling, steaming, poaching or baking. Use a

    non-stick frypan or a spray of oil when pan frying

    ; Find time each day to be active. Aim for at least 30 minutes of moderate

    activity every day

    ; Monitor your progress and reward your achievements treat yourself to

    some new clothes, a new book or a massage.


    Energy Balance

    Did you know that having a healthy body weight can prevent some cancers? Learn about one of the key strategies to manage your weight.

    Maintaining a healthy body weight, being active and eating a healthy diet can help protect against some types of cancers, as well as other health problems. A healthy body weight can also keep you feeling and looking great.

What is energy?

Energy is your body’s fuel, and is another name for kilojoules and calories. Your body

    needs energy to perform its normal functions like breathing, digestion etc. Food and drinks provide your body with energy - in the form of carbohydrates, fat and protein.

What causes weight gain?

    Weight gain occurs when the energy you consume (from food and drinks) is greater than the energy you use up (from breathing, digestion, physical activity). The excess energy is stored in the body as fat.

Energy balance

    To achieve a healthier body weight, you need to use up more energy than you consume. Eat less and move more which can be easier said than done. This

    doesn’t mean you need to count kilojoules! Try to make some small, realistic and life-

    long changes to your current eating and activity habits.

    If you are already a healthy weight, balance is the key to preventing weight gain. Your energy intake needs to balance the energy you use up. We’ve put together a list a tips that will help you to manage your weight.

    ; Make fruit, vegetables, breads and cereals the main staples in your diet

    ; Choose low fat foods

    ; Keep portion sizes moderate try serving a slightly smaller amount

    ; Don’t skip meals, especially breakfast

    ; Limit ‘sometimes’ food and drinks i.e. chips, biscuits, cakes, pies, deep

    fried foods and soft drink these are all high in energy

    ; Eat slowly and listen to your body

    ; Drink plenty of water each day. Thirst can often disguise itself as hunger

    ; Replace sugary drinks like soft drink, cordial and juice with water

    ; Limit your alcohol intake, if you choose to drink

    ; Fit more activity into your daily lifestyle. Aim for at least 30 minutes each



    What is a Serve?

    A Guide to Healthy Eating

    Do you know what a serve is equal to for each of the food groups? Find our how much you should be eating and information about serves.

    Eating a healthy and well-balanced diet means eating a wide variety of different foods from each of the five food groups everyday. The Australian Guide to Healthy Eating is the national guideline for a healthy diet, and recommends the types and amounts of foods that should be eaten each day.

Serving sizes for healthy eating

Breads & Cereals

    6-12 serves are recommended for adult males, and

    4-9 serves are recommended for adult females

One serve of breads and cereals is equal to:

    ; 2 slices of bread or a medium bread roll

    ; 1 cup cooked rice or pasta

    ; A small bowl of cereal - 1 cup of porridge, 1 1/3 cups of cereal flakes or ? cup

    of muesli

Vegetables & Legumes

    5 serves of vegetables and legumes are recommended for all adults

One serve of vegetables and legumes is equal to:

    ; ? cup cooked vegetables or 1 handful

    ; 1 cup salad vegetables

    ; 1 medium potato (the size of a closed fist)

    ; ? cup cooked beans or lentils


    2 serves of fruit are recommended for all adults

One serve of fruit is equal to:

    ; 1 medium sizes piece of fruit apple, pear or orange (the size of a tennis ball)

    ; 2 smaller pieces of fruit kiwi fruit, plums, apricots (the size of 2 golf balls)

    ; 1 cup of canned fruit

    ; ? cup juice

    ; 1 ? tablespoons of dried fruit (1 small handful)


Lean Meat, Eggs and Nuts

    1 serve is recommended for all adults

One serve of lean meat, eggs and nuts is equal to:

    ; 65-100g cooked meat or chicken (the size of a deck of cards). Eg. ? cup

    minced meat, 2 lean chops or 2 slices of roast meat

    ; 80-120g of cooked fish (the size of your palm)

    ; 2 small eggs

    ; 1/3 cup of nuts, eg. almonds or peanuts

Milk, Yoghurt and Cheese

    2 serve is recommended for all adults

One serve of milk, yogurt and cheese is equal to:

    ; 1 cup (250 mL) milk

    ; 2 slices of cheese

    ; 1 small tub (200g) yogurt

    ; 1 cup (250mL) custard

Points to remember:

    ; When aiming to reach a healthier body weight you should limit consumption

    of ‘extra’ food and drinks i.e. chips, soft drinks, cakes and biscuits; or eat

    smaller portions

    ; The serving sizes on Nutrition Information Panels of food and drink products

    don’t always match the serving sizes for healthy eating.


    Food Portion Caution

    Find how you can take control of your food and drink portions.

    Being overweight or obese can put you at greater risk of some types of cancers. In fact, 11% of bowel cancers and 9% of breast cancers have been linked to overweight and obesity.

    Obesity rates in Australia have more than doubled over the past 20 years. Portion sizes of food and drinks have been getting bigger and bigger, and so have our waistlines. One of the most important ways to manage your weight is to cut back on your food and drink portions. We’ve put together a list of tips to help you can take control of your portions.

    When eating out

    ; Start your meal with a salad or soup

    ; Drink plenty of water, as thirst can often be mistaken

    for hunger

    ; Resist up-sizing or buying meal deals these just add

    extra kilojoules and encourage you to overeat

    ; Order an entree size if the mains are large

    ; Share an entree or dessert with a friend

    ; Ask if they serve healthier options

    ; Order extra vegetables or salad with your meal

    ; Don’t feel you have to eat everything on your plate

    ; Avoid smorgasbords where it is easy to overeat

At home

    ; Get the balance right fill half of your plate with

    vegetables or salad, one quarter with lean meat,

    poultry or legumes and the other quarter with rice,

    pasta, noodles or potato

    ; Listen to your body and use hunger as a guide - only

    eat when you’re hungry and stop eating when you’re full

    ; Use a smaller dinner plate or serve a slightly smaller


    ; Eat slowly and wait 20 minutes before deciding if you

    need more food it takes this long for your brain to

    tell your stomach that it’s satisfied ; Limit or eat smaller portions of foods that are high in fat and sugar. Avoid buying family value packs of these food and drinks.


     Building a Healthy Lunchbox

A healthy lunchbox is vital for growing and active children. Learn some helpful

    tips on how to create a healthy lunchbox your child will enjoy.

    Healthy lunches and snacks provide children with the energy and nutrients they require everyday.

    Many parents struggle with their children bringing home their lunch uneaten. The trick to getting your child to eat healthy food at school is to be creative and make it more appealing. Try involving your child in choosing the foods to include in their lunchbox, and preparing their lunch make it fun!

    Here are some steps to building a healthy and tasty lunchbox that your children will enjoy.

    ; Starchy carbohydrate base choose from bread, rolls, wraps, crisp bread

    preferably wholegrain or wholemeal as these are higher in fibre.

    ; Fillings lean beef, chicken, ham, tuna, cheese or baked beans

    ; Include 2 or more vegetables cooked or raw vegies or a salad

    ; A piece of fruit fresh or tinned in natural juice.

    ; A bottle of water

    ; One serve of a dairy food milk, cheese, yoghurt, or custard

    Healthy lunchbox tips

    ; Cut food into smaller pieces i.e. fruit, veggie sticks sandwiches, wraps. Try

    using cookie cutters to make different shaped sandwiches

    ; Put stickers on their lunchbox and individually wrapped foods

    ; Try different breads and vary the fillings

    ; Try a colourful veggie box (cherry tomatoes, celery and carrot sticks) with low

    fat dip

    ; Keep their lunch cold in an insulated cooler bag with an ice pack or frozen


    ; Pack your child’s lunchbox the night before so you’re not rushing around in

    the morning

    ; Drinks like fruit juice, cordial, sports drinks and soft drinks are high in sugar

    and energy (kilojoules or calories), and can lead to dental problems. These

    drinks should only be consumed occasionally.



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