Nutrition Tips
Eat at least two serves of fruit and five serves of vegetables each day
- Eat one more piece of fruit and one more serve of vegetables than you eat now
- Add fruit and/or vegetables to every meal and snack
- Add fruit to your cereal or toast for breakfast
- Add salad to your lunch
- Add an extra serve of salad or vegetables to your dinner
- Choose fresh, dried or tinned fruit or raw vegetables as a snack
Eat breakfast every day
Try these ideas
- Wholegrain cereal with fresh or tinned fruit and low fat milk
- Wholegrain or fruit toast with mashed banana or stewed apple
- A fruit smoothie made with fruit, reduced fat milk and reduced fat yoghurt
- Grilled mushrooms and tomatoes on wholegrain toast
For those on the run
- A glass of milk or a tub of yoghurt and a piece of fresh fruit
- A fruit smoothie
- A high fibre cereal bar with less sugar and fat with a glass of milk
- Keep a box of cereal at your workplace so you can eat when you arrive at work
Choose reduced fat dairy food
- Drink low or reduced fat milk
- Eat low fat or diet yoghurt
- Eat low fat cheese like extra light hard cheese or ricotta or cottage cheese. Note: reduced fat or 'lite' cheese is not low in fat
Choose lean meat
- Cut any visible fat from meat before you cook it
- Remove the skin from chicken and other poultry
- Eat lean cold meats like ham, turkey or roast beef rather than fatty meats like salami, devon, fritz or metwurst
- Buy the best quality mince you can afford - more pink bits and less white bits
- If you buy sausages buy those with the least amount of fat
Limit high kilojoule and high fat food and drink to once a week or less
- High kilojoule and high fat foods include cakes, biscuits, lollies, chocolate, sweet or savoury pastries (Danish, pies, pasties, croissants, sausage rolls), take away foods like hamburgers, hot chips, pizza
- High kilojoule drinks include soft drink, fruit juice, cordial, alcohol, full fat milk
Drink Water
- Make water your main drink. Drink at least two litres each day
- Have a glass, bottle or jug of water visible and close by at all times
- Drink a glass of water before you start eating meals and snacks
Eat smaller serves
- Use smaller plates
- Choose entrée serves when eating out
- Serve up a small serve and go back for more if hungry rather than serving up a large serve just in case
- Go for quality not quantity - meal deals are not good value if they are bad for your health and weight
