Many of you have probably seen the advertising campaign on TV called "Swap it, Don't Stop It" which was run by the Australian Government to promote healthier habits. The main point of this campaign was to show that to make healthier lifestyle changes, you don't have to stop everything that you are currently doing! You simply just have to swap things for a healthier or better alternative.
This is just going to be a break down on the key messages:
Swap Big for Small
This is talking about portion sizes. When you are eating a meal, try to decrease your portion size; don't overcrowd your plate and think twice before getting up to get that second serving! This table below is a helpful guidance to show you what constitutes a serving size, as you can see it varies depending on the food group.
Swap Often for Sometimes
This is referring to the "unhealthy" foods that many people may consume regularly such as fried foods, take away and soft drinks. Ask yourself, do you really need to have that chocolate bar every day? Should you really drink that fizzy drink when you're feeling thirsty? Why not opt for water instead? Also, perhaps try bring your lunch from home when you are heading to work, school or uni, rather than choosing take-away or canteen foods that are usually high in saturated fats, salt and sugar. You can have a treat every now and then, but remember to only have it sometimes, not often. It's all about moderation! |
| Water > Soft drinks |
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| Nuts > Hot Chips |
Swap sitting for moving
Whenever you're not doing much, try to move around rather than sitting down. For example, when you're waiting for a friend in a shopping centre, stand up or walk rather than sit down. If you live near a bus stop or train station, walk rather than drive. Use the stairs, rather than the lifts or escalators. By making these small changes, you can burn more calories in a day. Although it may not seem like a lot, it all adds up!
Swap watching for playing
Use your spare time to go outside and get active! These days with so much technology advances, most people use their leisure time to just sit in front of a TV or a computer for long periods of time. So, next time you find yourself watching 'Judge Judy' in the afternoon, why not go out for a stroll instead. Head out to the park, take your brothers or sisters and make it a family activity. Perhaps go for a bike ride around the neighbourhood? I know these days everyone is always busy, but if you can make a regular habit every few days or every weekend, then it's one step forward towards a healthier lifestyle.
If you want to know more about the "Swap it, Don't stop it" campaign, here is the link: http://swapit.gov.au/
They have listed many wonderful ideas on more ways to swap.
Feel free to leave a comment with any questions or feedback :)
Until next time,
Fitria :)
