Nutrition Tips

Eat at least two serves of fruit and five serves of vegetables every 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 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