Healthy eating hacks

Trying to eat well and look after yourself? Try these tips to help you create simple, tasty and nutritious food!

Where to start?

Enjoy a variety of foods from these five food groups every day.

Grain foods

Choose wholegrains and wholemeal varieties.

Vegetables

Fresh, frozen or canned, add them to every meal.

Fruit

Nature’s perfect snack.

Dairy and alternatives

Milk, yoghurt, cheese and calcium fortified alternatives such as plant based milks.

Meat and alternatives

Lean, unprocessed meats and alternatives such as nuts, tofu and legumes.

Go for water

Water is the best choice. Aim for 6-8 glasses per day. Limit fruit juices, soft drinks and sports drinks as they contain a lot of excess sugar and energy. 

Vegetarian meals

Vegetarian diets require careful planning to make sure essential nutrients aren’t missed. It’s important to include eggs, lentils, beans, tofu and nuts to meet protein and iron needs. If in doubt, talk to a dietitian.

“Sometimes” foods

These foods provide little nutritional value. Enjoy as a treat or during special occasions and be mindful of your portions.

Takeaway foods

Choose burgers and wraps with grilled meat and lots of salads and stir fries or noodles with lots of vegetables. Try to limit deep fried foods, creamy sauces and pastry items.

How long can foods last in the freezer?

2 months: sliced deli meats, ice cream, sausages
3 months: fish, soups, stews, purchased frozen meals
4 months: raw mince, cakes, pies
6 months: cooked meats and poultry, raw chops, vegetarian casseroles
8 months: bread, pastries
12 months: raw meat steaks or roasts, whole raw chicken, muffins

Quick meal ideas!

Breakfast

• Muesli: throw some muesli in a tub of reduced fat yoghurt
• 2- egg omelette: mix 2 eggs, diced tomato, mushrooms and reduced fat grated cheese. Cook in a pan.
• Wholegrain toast with eggs or baked beans
• Brekkie smoothie: add 1 banana, 1 cup of reduced fat milk and ¼ rolled oats to a blender for a brekkie on the go.
• Add some variety to your favourite high fibre cereals by topping with fruit or frozen berries

Lunch

• English muffin pizzas: English muffins topped with no added salt tomato paste/cheese/baked beans/pineapple/chicken. Grill.
• Flat wraps: spread hummus or cream cheese on flat bread and top with favourite salads and meat.
• Noodle cakes: add 1 cup of frozen veg, 2 eggs and reduced fat grated cheese to a packet of cooked instant noodles. Mix together, spoon into a pan and cook.

Dinner

• Quick fried rice: combine frozen veg, scrambled egg and cooked rice into pan. Heat through and add reduced salt soy sauce.
• Quick cous cous/pasta: add frozen veg, small can of tuna, ½ jar of passata and reduced-fat grated cheese to a bowl of cooked pasta. Microwave or heat over the stove to heat through.
• Spuds: microwave 1 whole potato with a tablespoon of water until tender. Cut into quarters and top with baked beans/lean mince/canned tomato’s/herbs/reduced-fat cheese.
• Simple stir fry sauce: mix 2 tbsp reduced salt soy sauce, 1 tbsp oyster sauce, 1 tsp honey with garlic and ginger. Add this sauce to your favourite mix of vegies, lean meat or chickpeas and rice or noodles.

Shop smart!

• Stock up on herbs and spices to add extra flavour to your dishes without adding salt.
• Bulk up your meals with vegetables (fresh, canned or frozen) or canned beans, lentils or chickpeas. They’re budget friendly and packed with fibre, vitamins and minerals.

Tips and tricks!

• Work out a budget and stick to it
• Plan your meals for the week
• Write a list
• Don’t shop when you are hungry
• Look for specials
• Only buy what you need
• Shop with friends and buy in bulk