Everyday Eating Principles

Food is a fundamental part of our lives, and has a big impact on our health and wellbeing. We can help be our best selves by choosing food that is good for us everyday.

  • Create balance in your everyday eating by choosing foods from a wide variety of food groups. Variety brings in new colours, textures, flavours, enjoyment, and importantly, nutrition, The core food groups to eat a variety from include fruits, vegetables and legumes, wholemeal and wholegrain cereals, lean meat and poultry, fish, eggs, nuts, seeds, milk, yoghurt, and cheese (or their alternatives), and a small amount of mono and polyunsaturated fats.
  • Go for different colours and types of fruit and vegetables. Use seasonal fresh produce wherever possible for better value, availability and quality.
  • Add a serve or two of fruit and vegetables to every snack and meal. A serve of vegetables is approximately 75g (equivalent to a cup of leafy greens, half a cup of broccoli or carrots or 1/2 medium potato) and a serve of fruit is approximately 150g (equivalent to a medium sized apple or 1 cup diced/canned fruit)
  • Eat in a relaxed atmosphere; sit down and take your time. Share meals with family, friends, neighbours and work colleagues whenever you can.
  • Practice portion control and learn to cook using a minimum of fat, salt and sugar.
  • Reduce consumption of discretionary food and drinks.
  • Reduce added sugars by sweetening food with fruit rather than sugar, and read labels on packaged food and drinks to choose those with the least amount of added sugar.
  • Drink plenty of water. Limit sugar-sweetened drinks and if you drink alcohol, drink it in moderation.
  • Learn to use herbs and spices as seasonings.

Don’t forget to also be active everyday. Do something you enjoy regularly and keep your work life in balance by spending time with family and friends.

Fruit and Veg for Health

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