Eating and Drinking

Healthy eating is all about enjoying a variety of foods from the different food groups. This means choosing:

  • mainly plant-based foods - vegetables, fruits and legumes (dried peas, dried beans and lentils) and grain based foods such as wholegrain or wholemeal bread, plain pasta (preferably wholemeal), rice (preferably brown), plain noodles and grains.
  • moderate amounts of lean meats, skinless poultry, fish and reduced fat dairy products; and
  • moderate amounts of polyunsaturated or monounsaturated oils and fats.

Tips to enjoy healthy eating

  • Use margarine spreads instead of butter or dairy blends.
  • Use a variety of oils for cooking - some suitable choices include canola, sunflower, soybean, olive and peanut oils.
  • Use salad dressings and mayonnaise made from oils such as canola, sunflower, soybean and olive oils.
  • Choose low or reduced fat milk and yoghurt or 'added calcium' soy beverages. Try to limit cheese and ice-cream to twice a week.
  • Have fish (any type of fresh or canned) at least twice a week.
  • Select lean meat (meat trimmed of fat and chicken without skin). Try to limit fatty meats including sausages and delicatessen meats such as salami.
  • Snack on plain, unsalted nuts and fresh fruit.
  • Incorporate dried peas (e.g. split peas), dried beans (e.g. haricot beans, kidney beans), canned beans (e.g. baked beans, three bean mix) or lentils into two meals a week.
  • Make vegetables and grain-based foods such as breakfast cereals, wholegrain or wholemeal bread, pasta (preferably wholemeal), rice (preferably brown), and plain noodles the major part of each meal.
  • Try to limit take-away foods to once a week. Take-away foods include pastries, pies, pizza, hamburgers and creamy pasta dishes.
  • Try to limit snack foods such as potato crisps and corn crisps to once a week.
  • Try to limit cakes, pastries and chocolate or creamy biscuits to once a week.

Healthy eating for weight loss
Healthy eating for weight loss is about making sure you are still getting all the nutrients you need for good health while reducing the amount of energy (kilojoules) you take in. The good news is that many foods that are lower in energy (kilojoules) are also packed full of nutrients - and these are the types of foods you need to eat most.

To take in less energy (kilojoules):

  • Choose foods and drinks lower in energy (kilojoules) - make these the main part of your meals and snacks.
  • Limit the amount of high energy (kilojoule) foods and drinks you have.
  • Watch your overall food and drink intake.

Resources

Healthy Eating for the Heart (2004)
 Download

Healthy Eating FAQs (2005)
 Download

Healthy Breakfast Tips (2005)
 Download

Healthy Catering Guidelines (2003)
 Download

'Nibbles' School Canteen Newsletter, November Issue 
 Download

We also have a range of other materials that can help you plan your eating habits. These include several cookbooks, which can be ordered here. Also, we can provide you with a range of brochures and booklets. To order any of these, please contact us via email, or by phoning 1300 36 27 87.