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Life Insurance

24 Sep 2015

Women’s health. Developing a healthy eating plan

Developing healthy eating habits is not just important for your health and fitness it also serves to promote happiness and wellbeing in all aspects of your life, and can help you focus on the important things in life.

By making a few simple changes to your diet and including some important types of foods in your daily meals, you can go a long way to successfully developing a healthy eating plan for life. Without including the right foods you are setting yourself up for failure from the outset.

Women generally need more calcium than men and low fat yoghurt is one way of adding calcium to your diet – the combination of low fat and probiotics will keep your body checked and balanced. Including at least 3 servings of dairy in a day is a great start to building a healthier you. Preferably choose low fat yoghurts that are also low in sugar.

Fish – with a healthy (and daily) dose of Omega 3, you are on the right track to not only feeling better, but living longer too.
“Fatty fish not only plays a vital role in the health of the membrane of every cell in our body, it also helps protect us from a number of key health threats,” says Laurie Tansman, MS, RD, CDN, a nutritionist at Mount Sinai Medical Center in New York.

The NSW Food Authority recommends that we all try to eat 2 -3  servings of fish every week. Preference should be given to fish that contains high levels of omega 3, such as salmon, sardines and mackerel.

Beans – low in fat and easy to eat on the run, beans are one of the best sources of protein and fibre and help reduce the risk of heart disease and breast cancer.

“Beans have been around so long that most people don’t view them as a fancy new health food,” Krause says. “But in fact, they are among one of the healthiest things a woman can eat.” (Source) Try to include beans in every meal – whether in a salad or as part of a larger meal.

Fruit and vegetables – obviously no healthy eating plan would be complete without the inclusion of the basic fruits and vegetables. For women, some of the more effective fruits include berries (blueberries, strawberries etc.), watermelon, grapefruit, tomatoes, and naval oranges. Make a habit of eating at least two of these fruits daily – mix them into your low fat yoghurt for a yummy treat that provides double the health benefit.

Of course, simply compiling a list of healthy foods does not constitute a healthy eating plan. It is important to develop a framework to support your journey of creating healthy eating habits for yourself and to ensure that your diet as a whole is balanced.

Developing the habit of regularly eating the right foods is important and there are some ways of thinking that can help make the process easier to manage and help you succeed with your healthy eating plan.

Think smaller portions – you can still enjoy the same foods you used to if you can accept that every portion needs to be smaller. Over time this will help facilitate your healthy eating plan’s success.

Drink lots of water – water is vital to a healthy eating plan, so get in the habit of drinking it regularly. We recommend replacing at least two of your daily coffees with water. This change alone will have a dramatically positive effect on your health and wellbeing.

Eat regularly – eating regularly is as important as what you eat. The healthiest meals in the world will not do anything positive for you if you are having them at all hours of the day and night.

Exercise – get into the habit of including exercise in your regular routine and you’ll not only feel less stressed but combined with your healthy eating habits you  will actually start to see the impact on your overall health and well-being.

There you have it, a healthy eating plan based on common sense and super foods. It’s not rocket science, rocket salad more like.



This is general advice only and does not take into account your objectives, financial situation or needs. Before acting on advice, consider whether it is appropriate for you. Before you purchase this product you should carefully read the Financial Services Guide, Product Disclosure Statement and Target Market Determination to decide if it is right for you. Benefits are subject to the terms and conditions including the limits and exclusions of the insurance policy. The Life insurer, Swiss Re Life & Health Australia Limited ABN 74 000 218 306 AFSL 324908 has adopted the Life Insurance Code of Practice (the Code). The Code is the life insurance industry’s commitment to mandatory customer service standards and it’s designed to protect you, the customer. Click here for more information about the Code or visit