The high demands of work and family life leave many adults exhausted at the end of the day. By eating well and staying active we re-energise our bodies with the much needed fuel that it needs.

These are some simple ways to inject some healthy eating into your day:

  • Aim for at least 5-6 serves of vegetables and 2 serves of fruit a day
  • Include at least one serve of fruit or vegetables in your breakfast. For example, add banana to your cereal.
  • Include at least two serves of vegetables in every lunch and dinner
  • Include fruits or vegetables in every snack or dessert
  • Create meals with at least three food groups
  • Always choose from a wide variety of food to ensure sufficient intake of all nutrients.
  • Choose wholemeal and wholegrain breads, rice and cereals.
  • Eat mostly reduced fat dairy
  • Cut the skin off chicken and buy lean meat
  • Eat oily fish every week (e.g. salmon, mackerel, trevalla)
  • Keep an eye on your portion size.
  • Plan ahead and stock up on the basics. Suitable alternatives to fresh, seasonal vegetables that you can easily keep in the pantry or freezer for quick meals include frozen, canned (no added salt) or dried vegetables.
  • Add extra vegetables to sandwiches, burgers, pizzas, casseroles, soups, curries, pastas and risottos.
  • Choose low or reduced salt foods, and reduce salt without sacrificing taste in cooking by replacing it with herbs and spices.
  • Sweeten foods with fresh, frozen or tinned (in natural juice) fruit instead of plain sugar or honey
  • Enjoy what you’re eating by sitting down to eat it rather than eating on the run.
  • Share your meals with friends and family

Low Fat Lifestyles

Women’s Health and Well-Being Recipe

Eating Well with Low GI Recipe

High Energy and Sports Performance Recipe Leaflet