Enjoy eating well

Eating well is about enjoying the food you eat, not just about nutrients. Vitamin and mineral supplements should not, and cannot, be used to replace a balanced diet. So get into the habit of enjoying tasty, fresh and healthy meals. It’s easy once you’re in the swing of it! Here are a few tips:

• eat a healthy breakfast
• avoid snacking between meals
• plan healthy, quick and easy meals for busy days
• enjoy cooking – experiment with new foods and try new recipes
• make the most of foods in season
• make mealtimes special occasions for the whole family
• eat slowly and savour every mouthful
• listen to your body – stop when you feel full

Get your 2&5® every day

Try these tips to make sure you get at least two fruit and five vegetable serves each day:

• add extra vegies to stir-fries, curries or casseroles
• add a salad as well as extra vegies to main meals
• pack fresh fruit for a quick snack on the run
• add an extra serve of salad to your sandwich
• puree fruit and pour into ice-block moulds to make great icy poles or add to drinks
• chop chunks of different fruit and thread on a skewer for a fruit kebab desert
• serve carrot and celery sticks, florets of broccoli and cauliflower with a low fat dip

Boost your fibre

• choose wholemeal, wholegrain and seeded breads instead of white
• add fruit to breakfast cereal and choose a cereal that’s high in fibre
• keep the skin on fruit and vegetables (wash them well first)

Drink more water

• keep a jug of chilled water in the fridge
• add fresh lemon juice or mint leaves for flavour
• take a water bottle with you when you go out
• keep a water bottle on your desk

Cut down on sugar

• gradually cut down the amount of sugar you have in your cuppa
• go for fruit instead of biscuits, chocolate, cakes or lollies
• choose foods and drinks with no added sugar, especially soft drinks

Eat less saturated and total fat

• choose lean cuts of meat and poultry and trim off visible fat and skin
• choose polyunsaturated or monounsaturated margarines and oils, especially reduced fat varieties, and only use a little
• use spreads like margarine sparingly, especially on toast
• use a thin layer of avocado or low-fat mayonnaise instead of butter or margarine
• go easy on high-fat nuts like peanuts
• use low or reduced fat milk or soy milk, yoghurts and cheese
• avoid high fat meat products like sausages, bacon, salami or ham

For more information on eating well

Check out the Queensland Health website and downloadable documents.