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Family Cookbook
Name: ______________________
1
Contents
THE BACK TO BASICS COOK BOOK .............................................................................. 3
BACK TO BASICS GROUP AGREEMENT ................................................................................. 4
SAFE FOOD HANDLING .............................................................................................................. 5
SAFETY IN THE KITCHEN ......................................................................................................... 7
COOKING TECHNIQUE GLOSSARY .............................................................................. 9
HOW TO... ............................................................................................................................. 12
Chop and onion ................................................................................................................................ 12
Cook a plain omelette .................................................................................................................... 12
Cook pasta ........................................................................................................................................ 13
Cook perfect rice ........................................................................................................................... 13
Cut an avocado ................................................................................................................................ 14
Roll out pastry................................................................................................................................. 14
Separate and egg ........................................................................................................................... 14
BACK TO BASICS RECIPES ............................................................................................. 16
Crunchy Crostini ............................................................................................................................. 17
FRUIT SALAD ................................................................................................................................ 18
FRUIT SMOOTHIE ...................................................................................................................... 19
ENGLISH MUFFIN PIZZA’S .................................................................................................... 20
BUSH BEEF STIR FRY ................................................................................................................ 22
APPLE BERRY CRUMBLE ............................................................................................................. 24
CORN AND ZUCCHINI FRITTERS ........................................................................................ 25
CHICKEN BURGERS .................................................................................................................... 27
DELICIOUS DIPS AND DUNKERS ........................................................................................ 29
PUMPKIN PESTO FRITTATA .................................................................................................. 30
KEBABS ............................................................................................................................................ 32
TORTILLAS.................................................................................................................................... 34
SUMMER RICE PAPER ROLLS .................................................................................................. 37
CHOW MIEN ................................................................................................................................. 39
2
PUMPKIN SOUP ............................................................................................................................. 41
HOME MADE BAKED BEANS ................................................................................................... 42
SESSION HANDOUTS FOR PARENTS ....................................................................... 44
SESSION 1: HANDOUT ‘WHY HEALTHY EATING' ....................................................... 45
SESSION 1: MY DAYS FRUIT AND VEGETABLE INTAKE TALLY SHEET ............. 48
SESSION 2: VISUAL AID OF TYPICAL CHILD DAILY FOOD INTAKE ................. 49
SESSION 2: HANDOUT AUSTRALIAN GUIDE TO HEALTHY EATING .............. 50
SESSION2: HANDOUT HOW TO PACK A HEALTHY LUNCH BOX ......................... 52
SESSION2: MY DAYS FOOD INTAKE TALLY SHEET .................................................. 53
SESSION 3: TAKEAWAY FOOD FAT CONTENT VISUAL AID ................................. 54
SESSION 3: LABEL READING PARENTS HANDOUT .................................................... 55
SESSION 3: SNACK ATTACK PARENT HANDOUT ........................................................ 56
SESSION 3: FAMILY FOOD HABITS CHART .................................................................. 57
SESSION 4: GOAL SETTING PARENTS HANDOUT ..................................................... 58
SESSION 4: REWARDS, RULES AND ROLE MODELLING PARENTS HANDOUT 59
3
THE BACK TO BASICS COOK BOOK
Thank you for participating in the Back to Basics Cooking Club. This cookbook for you
and your family to be able to remember all the things you learnt of the course of the
program.
It contains all the delicious recipes that you made while at cooking club, plus a few
extra recipes. Now it’s your turn to put your news skills into action and prepare some
tasty meals at home!
This cook book contains useful information on food safety and hygiene, safety in the
kitchen, cooking techniques glossary, ‘how to’s’ of basic food preparation skills.
You’ll also find activities and parent handouts to remind you about the skills you healthy
habits that you learnt during the program.
Here’s a reminder of what you did in the Back to Basics cooking program:
Session Recipe
Topic Parent Activity
Session 1
Assessment 1
Crunchy
Crostini
Why food? What are
the benefits of eating
fruits and vegetables?
Identify health
benefits of fruits
and vegetables
Session 2
Fruit Salad
and Smoothie
Getting the balance
right- How much food
should my child eat?
View a day of healthy
food
Session 3
English muffin
Pizza’s
Family food habits Reading food Labels
Session 4 Bush Beef
Stir Fry
Goal setting/
monitoring
Setting a personal
and family goal
Session 5
Assessment 2
Apple Berry
Crumble
Congratulations- Evaluation and feedback
4
BACK TO BASICS GROUP AGREEMENT
To make Cooking Club enjoyable for everyone I will do the following:
Be on time for Cooking Club
Wash my hands, tie back my hair, roll up my sleeves and put on an apron at the
beginning of Cooking Club
Always practice safe food handling
Listen to others when they are speaking
Follow instructions given by the group leader/s
Report any spills, trip hazards, fire or anything else I think looks dangerous to
the group leader/s
Be willing to try new foods even if I don’t think that I will like them. If I try
foods that I don’t like it I won’t spoil the experience for others by “bagging out
the food” or speaking negatively about the it
I won’t run, push or “rumble” in the kitchen
Be happy, helpful, willing to learn and most of all enjoy myself!
5
SAFE FOOD HANDLING
It is very important to practice safe food handling so that the food doesn’t become
contaminated with bacteria that can make us sick. Whenever working with food it is
important to remember the following points:
Before touching food always wash your hands with warm soapy water for 30
seconds and then dry them with a clean hand towel or paper towel
Wash your hands again whenever you:
- Go to the bathroom, wipe or blow your nose, touch your face or hair or
handle garbage
- Handle raw meat, fish, eggs, chicken, unwashed vegetables
- Are about to handle cooked food
Cover cuts or grazes with a clean band aid. If you have a band aid on your hands
or fingers you may need to also wear a glove when handling food
Wipe the kitchen benches and table with sanitising spray before and after
preparing food
Wash all raw fruits and vegetables well before you start preparing them
Wash all utensils, containers and chopping boards that come into contact with
raw meat, fish, chicken, eggs, unwashed fruit and vegetables before using them
to prepare other foods. If possible use colour coded chopping boards for
different foods
- Red for raw meat
- Yellow for raw chicken
- Blue for raw fish
- Green for fruit and vegetables
- Brown for cooked meat
Keep all cold food in the fridge until you need it
6
Serve hot food as soon as possible after it is ready. If the food is not going to
be eaten then let it cool in a shallow container. As soon as steam is no longer
rising off the food place a lid on it and put it in the fridge
Keep food stored in the fridge wrapped or covered with a lid
Keep raw meat, chicken or fish in the bottom of the fridge so that it can’t drip
onto other foods
7
SAFETY IN THE KITCHEN
Most tasks in the kitchen involve working with sharp knives or hot pots, pans and trays.
It is very important make sure to work safely so that no one gets hurt. Here are some
ways to work safely in the kitchen:
When using knives
Only ever cut food on a clean chopping board. Ensure the board does not slip on
the bench by placing a damp chux or paper towel or a non slip mat underneath it.
Try not to chop foods on a crowded chopping board. Transfer cut food or food
waiting to be cut onto a plate or tray rather than keeping it on the chopping
board when you are trying to cut other things
Always keep the point and blade of the knife facing down
Grip the knife by wrapping your fingers around the handle in a firm but relaxed
way
Hold the piece of food that you are cutting with you other hand so that it
doesn’t move or fly away. Hold the food with your fingers curled over so that
they can’t slip under the knife. Never place the knife between your thumb and
fingers!
Always cut away from you, never cut towards you
If you must carry a knife always carry it with the point facing downwards
If you need to pass the knife to someone pass it by the handle not the blade.
Better still place it down on the bench and let the other person pick it up
Concentrate and pay attention to what you are doing
Never run in the kitchen as others around you may be using knives. Never run
with knives or scissors
Never put knives in a sink that is filled with water
When using the oven
Always ask an adult to turn the oven on/off
8
Be careful when opening the oven as hot air escapes and may burn you if you get
to close. Stand back and open the oven door at arms length away from you
Open the oven door all the way before attempting to get anything out. Be
careful! The oven door will be hot also
Always take baking trays out of the oven using dry oven mitts
Make sure people around you know that you are opening the oven
Put hot dishes on heat proof surface or mat
When using the stove
Always ask an adult to turn the stove on
Leave pots on the stove with the handles to the side so that they don’t get
knocked off the stove
If removing hot pots/pans from the stove place them on a heatproof surface or
mat. If the handle of the pot is not heatproof pick it up using an oven mitt
Hold the handle of pots/pans with your free hand when stirring the food
Before you start cooking on the stove make sure you have everything that you
need so that you don’t need to leave your cooking unattended. Don’t leave a pot
on the stove unattended
When using electrical equipment
Make sure the cord is in good condition, don’t use a cord that is damaged or
frayed
Set up electrical equipment away from the stove, oven and knives as these may
damage the cord
Make sure your hands and the area that the electrical equipment is set up in is
dry
Turn electrical equipment off before leaving it unattended
9
COOKING TECHNIQUE GLOSSARY
Bake: Cook food in an oven
Beat: To mix something rapidly with a fork or wooden spoon so that all the ingredients
are well combined or aerated
Boil: Cooking in a saucepan over a high heat so that you see bubbles rising to the
surface very quickly
Creaming: This term is often seen in cake and biscuit recipes that use butter and
sugar. Creaming means to beat the butter and the sugar using a wooden spoon or an
electric mixer until the butter becomes pale and creamy. Softening the butter first
will make it much easier. The best way to do this is to measure out how much you need,
ask an adult to chop it up into little pieces then leave out of the fridge until it is soft.
You could also soften the butter by placing it in the microwave for 15 seconds bursts at
a time, be careful though as it will melt very quickly in the microwave.
Deep fry: To cook food in enough hot oil so that the food is completely covered. Deep
frying can be very dangerous in the home so it should be done in a deep fryer and not in
a pot on the stove. Always ask and adult to help you fry food.
Folding in: A method used to mix ingredients very gently so that the ingredients
remain light and fluffy. You would see this term when cooking with whipped cream or
whipped egg white. To fold in use a wooden spoon or spatula and gently mix the
ingredients by folding scoops of mixture from the bottom of the bowl on to the top of
the mixture until it is all just combined. Rotating the bowl between each fold will help
the ingredients mix.
Grill: Cooked quickly under a hot grill. Always ask an adult to help you grill food.
10
Marinate: Soak food in a ‘marinade’ before cooking. Marinating adds flavour to the
food and can make it more tender. If you can it’s best to marinate overnight. If you
don’t have enough time marinate the food before you do any other steps in the recipe.
Rubbing in: You might see this term used in pastry recipes where butter and flour are
to be mixed together. Chop the cold butter into little pieces and add it to the flour.
Wash your hands and make sure they are completely dry. Using your finger tips lightly
rub the butter and flour together to mix them. When all the butter and flour is mixed
together the mixture should look like biscuit crumbs.
Seasoning: Adding salt, pepper, herbs and/or spices to flavour the flavour
Shallow fry: To cook food in a fry pan with a small amount of oil. The amount of oil
needed to shallow fry should be just enough to coat the surface of the pan.
Steam: Cook food using steam from boiling water. Steaming is a great way to cook
without the need for oil and is also great for keeping vitamins and minerals inside
vegetables when they are cooking. You will need to ask an adult to help you steam food
Steaming in usually done with a special saucepan or using a bamboo steamer. To steam
get a pot on the stove with plenty of water and the steamer on top. Make sure that the
steamer isn’t touching the water but also that there is enough water so that it doesn’t
all boil away when you are steaming. When the water is boiling turn it down just a little,
you want it to boil but not too hard. Place your food in the steamer and put the lid on.
Be careful when taking the lid off and make sure it is facing away from you so that you
don’t get burnt by the steam.
Stew: Cooking food slowly in a pot with a small amount of liquid. Stewing is usually done
with meat, vegetables and seasonings and is a great to cook tough pieces of meat as the
long slow cooking process makes them very soft and tender.
Sifting: Sifting is done to add air and separate lumps from flour before it’s used in
recipes. Sifting flour will make your food taste, look and feel better. To sift flour you
will need a sieve and a clean dry bowl. Measure out how much you need. Put the sieve
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over the bowl then add the flour. Gently wiggle the sieve from side to side while still
holding it over the bowl. The flour should fall through the sieve and into the bowl.
Sifting may also be done to mix different dry ingredients together or to remove lumps
from other dry ingredients such as icing sugar.
Simmering: Cooking a saucepan over a low heat so that you see bubbles slowly coming to
the surface
Stir fry: Asian technique for cooking food. Food is cooked very quickly with a small
amount of oil and over a high heat. The food must be stirred constantly when stir
frying. If the pan becomes too dry a small amount of water or stock may be added. Stir
frying is usually done in a wok.
Whisk: Whisking is a way of mixing ingredients with a whisk. The whisk allows lots of
air to become trapped inside the food which is what makes it light and fluffy. Mix the
ingredients in a bowl making big circles with the whisk. Rotating your wrist rather than
your arm will be less tiring.
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HOW TO...
Chop and onion
Cut the top (pointy end) off the onion off and peel off the dry flaky skin. Cut the onion
in half so that each half has half of the root left on making a half moon shape. Place
the onion on the chopping board with the cut side down. With the top of the onion
facing towards you and the root of the onion away from you make thin cuts through the
onion from the root to the top. DON’T cut through the root though as this is holding
the onion together. Turn the onion ¼ so that the root is on your left hand side (right
hand side if you are left handed) and cut across the sliced part of the onion. Try to
make the same size cuts as you did before to get pieces of diced onion all the same
shape.
Cook a plain omelette
You will need a small fry pan, mixing bowl a whisk and a fork or spatula. Crack three
eggs into a bowl and whisk until all the yolks and whites are all mixed together. Add
some cracked pepper and a small pinch of salt. Put the fry pan on the stove over a
medium- high heat, with a small amount of oil ~2tsp or enough to cover the bottom of
the pan. When the pan is hot the oil will shimmer, add the eggs. The eggs should start
to bubble up and cook on the bottom of the pan. Get your fork or spatula, whichever
you find easiest to use, and quickly mix the eggs in the pan using about 5- 10 circular
motions around the pan. The eggs should be free from the bottom. Spread the egg out
over the pan so that it makes a rough circle, preferably all the way to the edge of the
pan. There should still be a little bit of uncooked egg on the top. Turn the heat down to
low and leave on the heat for about 10- 30 seconds to brown the egg on the bottom.
Slide the spatula or fork underneath half of the egg and lift it up to fold it on top of
the other half. You will now have a half moon. Flip the egg onto a plate. Serve with toast
for breakfast or a salad for lunch or light dinner. Chill the omelette and slice into
strips and use as a filling in summer rolls.
13
NOTE: You could make a log shaped omelette by folding one third of the egg into the
middle of the egg then flip the opposite edge of the egg into the middle. You could also
fill the omelette with toppings of your choice such as roast tomato and cheese, tinned
asparagus, sauté or roast mushrooms with chopped parsley and fetta cheese.
Cook pasta
The key to cooking yummy pasta is to cook it in plenty of boiling water. Place a large
pot, about three quarters full of water on the stove and bring to the boil over a high
heat. When the water is boiling pour in the amount of pasta that you want to cook. Stir
the pasta with a fork. Set the timer according to the cooking time written on the
packet. If the pot is boiling very quickly you will see lots and lots of small bubbles
coming to the surface very very quickly. If you see this turn the heat down just a little.
You want the pot to keep boiling but not TOO quickly. Stir the pasta with a fork two or
three times before the timer goes off. When the pasta is cooked ask an adult to
carefully pour the pasta and water into a colander placed over the sink. If you are not
going to add the pasta to the pasta sauce or serve it straight away you can stir a small
amount of olive oil into the pasta to stop them sticking together.
Cook perfect rice
In a measuring cup measure out how much rice you need. Place the rice in a colander and
run it under some cold running water. Mix the rice around under the water until the
water runs clear. This helps to remove the starch that makes rice sticky when it cooks.
Place the drained rice in a pot that has a snug fitting lid. In a measuring cup measure
out one and a half times as much water as you had rice and add this to the pot. Place
the pot on a high heat. When the rice and water is boiling quickly stir it with a fork, put
the lid on and turn down the heat as low as it will go. Set a timer for about 12 minutes.
Do not lift the lid in this time as the steam is needed in the pot to cook the rice. When
the timer goes carefully lift the lid. The rice should have little dimples on the surface,
this means that it is done. Fluff the rice by gently dragging the prongs of the fork
through the rice.
14
NOTE: Brown rice has a delicious and nutty flavour and more fibre than white rice so
it’s better for you. Cook brown rice the same way that you do white rice however at
twice the amount of water than you have rice and set the timer for about 35 minutes.
Cut an avocado
Place the avocado on a chopping board and very carefully insert the knife inside it
lengthways until you feel the stone in the middle. Keep the knife in the same position
and cut all around the avocado. Remove the knife and pick up the avocado cupping it in
both of your hands and holding each side of the avocado with the cut in the middle.
Gently turn each half of the avocado in opposite directions so that the avocado halves
come apart. One side will have the stone in it. Remove the stone using a dessert or
kitchen spoon. Scoop out the avocado flesh by running the spoon between the flesh and
the skin. Prepare avocado as close to when you want to serve it as possible as it will go
brown when exposed to air. To stop this browning you can mix or rub it with some lemon
juice. If you are only using one half of the avocado and wish to save the other half for
later leave the stone in as this will stop the avocado from browning.
Roll out pastry
Take the pastry out of the fridge. Get two square sheets of baking paper and place the
pastry dough in between them both. Flatten the pastry with the heel of your hand. Get
a rolling pin and roll from the centre of the pastry toward the outer edges of the
pastry. Rotate the pastry to make sure that you roll it out evenly. When you have rolled
it out to the thickness that you want peel the baking paper off and put it loosely back
on top of the pastry. Carefully flip the baking paper and pastry over and peel off the
other sheet of baking paper.
Separate and egg
You will need to set up two clean bowls in front of you. Tap an egg sharply on the side
of the bowl or use the back of a butter knife. Holding the egg above the bowl, carefully
break the egg open with your thumbs letting the white fall into the bowl. Carefully tip
15
the egg yolk from one half of the shell to the other allowing the white to fall into the
bowl. When all of the white is in the bowl place the egg yolk in the other bowl. NOTE:
If there is ANY yolk mixed in with the egg white the whites will not whip into firm
peaks.
16
BACK TO BASICS RECIPES
17
Crunchy Crostini
Serves: 4
Ingredients
1 Baguette
1 Garlic clove
Olive Oil
Basil Pesto
Eggplant dip
Hommus
Tomato based pasta sauce
Low fat sliced ham
Sliced reduced fat cheese
Cottage cheese
Tinned tuna in spring water
Chives
Parsley
Celery
1 jar roast capsicum
Carrot
Cucumber
Tomato
Method:
Preparing the crostini toppings:
Cut the baguette into 2cm thick slices. Cutting the baguette on an angle will give
a bigger slice.
Pour some olive oil into a bowl
Slice the garlic clove in half
Chop the parsley and chives
Slice the tomato, capsicum, cucumber and celery
Peel and grate the carrot
Toasting and topping the crostini’s:
Heat the grill
Toast the baguette slices on both sides until golden brown
Rub both sides of the baguette with the cut side of the garlic clove
Using a pastry brush, brush the baguette with some olive oil
Top with toppings and combinations of your choice
Suggested Topping Combinations:
Tuna or salmon with cottage cheese, cucumber and chives
Eggplant dip with tomato and ham
Hommus with roast capsicum and parsley
Basil pesto with cheese and tomato
Pasta sauce with tinned tuna and celery and chives
Share the meal together: Sit around a table and allow children to pick a crostini
from a platter.
18
FRUIT SALAD
Ingredients:
Selection of Seasonal Fruit
Passionfruit (fresh or tinned)
Method:
Peel and cut the fruit into uniform sizes
Mix in a bowl and stir through passionfruit
Cover and keep in the fridge until serving
19
FRUIT SMOOTHIE
Serves: 4
Ingredients:
2 Punnets strawberries
1 Tbsp honey
2 Bananas
200g reduced fat, natural
yoghurt
1 Lemon
300ml reduced fat milk
Method:
Wipe the strawberries clean with a damp cloth
Cut the stalks off the strawberries
Peel and slice the banana and place it in the bowl with the strawberries
Squeeze the lemon and add the juice to the strawberries and bananas
Measure out the milk, yogurt and sugar and place everything in the blender
Whizz until smooth and frothy, this should take about one minute
Pour into glasses and keep in the fridge until serving
20
ENGLISH MUFFIN PIZZA’S
Serves: 6
Ingredients:
1 packet wholemeal or multigrain
English muffins
1 bottle tomato pizza sauce
500g packet reduced fat cheese
100g grated parmesan cheese
Reduced fat ham OR tuna in
spring water
1 jar marinated artichokes
4 fresh tomatoes
2 red capsicum
12 button mushrooms
3 zucchini
1 Spanish onion
Fresh Basil (optional)
Method:
Preparing the pizza muffin topping’s
Drain the tuna (if using) and marinated artichokes
Slice the ham (if using)
Grate the cheese
Slice the capsicum, zucchini and tomato
21
Peel and slice the Spanish onion
Wipe the mushrooms clean with a clean damp cloth then slice
Assembling the Pizza Muffin’s
Split English muffins in half
Evenly spread the tomato sauce on the muffins
Sprinkle a small amount of cheese on the muffin
Spread with the sliced vegetables
Spread with a small amount of ham or tuna
Top with a small amount of grated mozzarella and parmesan
Grill until the cheese is melted and bubbly
Variations:
Use wholemeal tortilla, wraps or Lebanese bread instead of English muffins for
thin and crispy pizza.
22
BUSH BEEF STIR FRY
Serves: 6
Ingredients:
1 x 450g packet fresh hokkien or
rice noodles
2 tsp Sunflower or canola oil
500g sliced beef
3Tbsp lite (salt reduced) soy
sauce
1 Tbsp sweet chilli sauce
1 tsp honey
1 Tbsp cornflour
Salt reduced chicken stock or
water
1 bunch bok choy
2 carrots
200g snow peas
1 head Broccoli
1 white onion
1 tin baby corn
1 capsicum
1 zucchini
2 cm knob ginger
1 garlic clove
Method:
Preparing the ingredient’s
Prepare the noodles following the directions on the packet
Prepare the sauce by mixing the soy sauce, sweet chilli sauce, honey and
cornflour
Peel the carrots and cut the in half lengthways. Slice into half moons on an
angle.
Wash the zucchini and cut the ends off. Cut in half lengthways. Slice into half
moons on a angle.
Wash the capsicum, Cut in half and remove the seeds and slice into s3cm long
strips
Cut the ends off the onion. Cut in half and remove the papery skin. Slice.
Remove the ends off the snow peas and leave whole
23
Drain the baby corn
Crush the garlic
Finely grate the ginger
Slice the beef
Cooking the Bush Beef stir fry
Heat 1 tsp of the oil in the wok or frying pan and sear half the beef for a couple
of minutes so that it is brown on both sides. Remove beef from the pan into a
clean bowl. Add another teaspoon of oil and add the remaining beef. Cover with
foil to keep warm and set aside while you cook the vegetables.
Add the remaining oil. Add the carrots, broccoli and onion, ginger and garlic to
the pan, and fry for a few minutes stirring all the time. If the pan becomes too
dry add a small amount of chicken stock.
Add the zucchini, capsicum, ginger and garlic and stir fry for a few minutes
more
Add the snow pea, baby corn and bok choy and stir for a couple of minutes
Add the noodles and beef and stir so that everything is heated through
Add the sauce and mix everything together
Remove from heat and serve
24
APPLE BERRY CRUMBLE
Serves: 12
Ingredients:
800g tin apple pie mix
300g frozen berries
1 Tbsp white sugar
½ cup water
2 tsp cinnamon
2 Tbsp flour
1 Tbsp brown sugar
120g toasted muesli
50g margarine
½ cup corn flakes
Method:
Combine apple, berries, sugar, water and cinnamon in a saucepan and bring to the
boil
Combine flour, brown sugar, muesli and butter in a mixing bowl. Rub the
margarine into the mixture using your fingertips
Stir in the cornflakes
Pour the apple/berry mixture into an ovenproof dish and sprinkle the muesli
mixture over the top
Bake uncovered for about 20 minutes until browned on top
Serve with reduced fat yoghurt or light custard
Variations:
In summer and spring substitute frozen berries for fresh berries OR make
apple and rhubarb crumble instead
25
CORN AND ZUCCHINI FRITTERS
Serves: 6 (3 fritters each)
Ingredients:
2 cups corn kernels- fresh
(around 2 corn cons), frozen or
tinned
3 zucchini
4 Tbsp basil
2 spring onions
¼ cup milk
1 cup self raising flour
2 eggs
Sunflower or canola or olive oil
Tomato relish or tomato salsa
Method:
Prepare the corn. If using fresh corn pull the husks off the corn and break in
half, they should snap in half quite easily. Stand the corn cobs on their end and
26
slice the fresh kernels off the cob with a knife. Warm a pan up with a little oil
and sauté the corn kernels for about 2- 3 minutes
Cut the ends of the zucchini and coursly grate it using a cheese grater
Pick the basil leaves and roughly chop
Slice the spring onion
Make the batter by cracking the eggs into a bowl. Whisk the egg with the milk
then add the flour and baking powder and mix just until it’s smooth, don’t over
mix it or the fritters will become tough
Add the corn, zucchini, basil and spring onion and some salt and pepper
Heat the oil in a fry pan over a medium heat. Add a spoon full of the mixture to
the pan to form fritters, fry until golden brown on both sides
Drain on paper towel
Serve with tomato relish or tomato salsa
Variations:
Corn and zucchini fritters make a great breakfast idea
For zucchini and haloumi fritters substitute the corn with 1 pkt of grated
haloumi and one extra zucchini, substitute the basil with mint and serve with
lemon wedges.
27
CHICKEN BURGERS
Serves: 6 (1 chicken burger each)
Ingredients:
2 chicken breasts (about 600g)
6 wholemeal bread rolls
Canola or sunflower oil
Salt and Pepper
2 Tbsp flour
½ tsp paprika1
Tbsp parsley (chopped)
1 lemon
2 carrot
Beetroot (tinned or fresh)
Iceberg or mesculun lettuce
Tomato or Onion Relish
Method:
Cut bread rolls in half
Slice chicken breasts in half
Mix the flour, salt, pepper and paprika and place in a plastic bag, add the chicken
breasts and shake so that the chicken is coated in flour
Wash and shred (if using iceberg) the lettuce
Slice the tomatoes
Grate the carrot
Drain the beetroot OR peel and grate (if using fresh beetroot)
Heat the oil in a pan, add the chicken breasts and cook a couple of minutes on
each side until golden brown
Remove chicken from pan and drain on paper towel
Squeeze lemon juice over the chicken
Toast the buns then spread with the relish and build your burger with the
chicken and salads
Variations:
28
Mexican burgers: add some taco seasoning to the flour mix and use some tomato
salsa instead of tomato relish. Substitute the carrot and beetroot with some
fresh guacamole.
Fresh guacamole can be made by mashing one avocado with a fork and mixing with fresh
lime juice, ½ clove of garlic (crushed) and some chopped coriander and pepper to taste
Beef burgers: Substitute the chicken breasts with beef hamburger patties.
Beef burger patties can be made by mixing 300g premium mince, 1 lightly beaten egg,
handful chopped parsley, ¼ tsp ground cumin, 1tsp Dijon or French mustard, freshly
ground pepper. Shape into patties.
29
DELICIOUS DIPS AND DUNKERS
Serves: 8
Ingredients:
1 tin cannellini beans
1 clove garlic
1 tsp ground cumin
2tsp paprika
1 lemon
2 tsp olive oil
2 Tbsp oregano
½ packet wholemeal Lebanese
bread
2 sticks celery
2 carrot
2 cucumber
200g snow peas
2 zucchini
1 broccoli
1 red or yellow capsicum
1 bunch radish
Method:
Drain the cannellini beans and place in a blender with the paprika, cumin and olive
oil
Juice the lemon and add the blender
Crush the garlic and add to the blender
Blend until smooth
30
PUMPKIN PESTO FRITTATA
Serves: 6
Ingredients:
6 eggs
500g piece jap pumpkin
1 head broccoli (about 250g)
2 Tbsp basil pesto
Ground pepper
Olive Oil
Method:
Cut the skin off the pumpkin, scoop out the seeds and cut into 1cm pieces
Place the pumpkin in microwave proof dish with a splash of water, cover and cook
in 1- 2 minute bursts in the microwave (high setting) until tender. Stir the
pumpkin between each burst so that it cooks evenly. This will take around 5-6
minutes. Drain the excess cooking liquid off the cooked pumpkin.
Wash the broccoli and cut into small florets
Place the broccoli in microwave (high setting) proof dish with a splash of water,
cover and cook in the microwave in 30 second bursts until tender. Stir the
broccoli between each burst so that it cooks evenly. Be careful not to overcook
the broccoli, it should take around 1-2 minutes. Drain the excess liquid off the
cooked broccoli.
Crack the eggs into a bowl and beat with a whisk or fork
Add the pesto to the eggs along with some ground pepper and beat until
everything is well combined
Place a large non stick frying pan over a medium- high heat and add a small
amount of olive oil, enough to thinly cover the base of the fry pan
Add the pumpkin and broccoli and mix until warmed through
Add the eggs and turn the heat down to low. Gently shake the pan to allow the
egg mixture to flow through the pumpkin and broccoli.
31
Cook gently over a low flame until the eggs are set in the middle. Placing a lid
over the top of the frying pan for 2- 3 minutes to help the egg on top cook.
Flip the cooked frittata onto a chopping board by placing the board over the fry
pan and turning upside down.
Cut the frittata into wedges, may be served with a green salad on the side
Frittata can be served hot or cold
NOTE: If you don’t have a stovetop you can bake the frittata in the oven. Spread out
the pumpkin evenly in a shallow baking ray lined with baking paper, pour over the eggs
and bake in a pre-heated 180˚C oven until the eggs are set in the middle. This will take
~ 30mins depending on the size and shape of the tray.
Variations:
Frittata makes an excellent lunchbox idea
Any vegetables can be used. Frittata is a great way to use up leftover
vegetables.
Make a spring vegetable frittata with broccoli, baby carrots, green peas, green
beans, mint and fetta.
Try a Spanish tortilla with potato and crushed garlic, top with sliced roast
capsicum.
32
KEBABS
Serves: 6 (2 kebabs each)
Ingredients:
500g skinless chicken breast
12 button mushrooms
2 zucchini
1 punnet cherry tomato
2 Spanish onion
1 red capsicum
100g snow peas
2cm knob ginger
2 cloves garlic
1 Tbsp soy sce
2 Tbsp oyster sce
1 Tbsp Canola or Sunflower oil
Bamboo Skewers
Lemon or Lime
Corriander (optional)
Method:
Soak the bamboo skewers in hot water
Peel and grate the ginger and place in a bowl big enough to hold the chicken
Crush the garlic into the same bowl then add the soy and oyster sauce
Cut the chicken into 2cm cubes and mix with the sauce. Cover with cling film and
place in the fridge
Crush the remaining clove of garlic into a bowl and mix with 1 Tbsp of oil and set
aside for when the kebabs will be cooked
Wipe the mushrooms clean with a damp cloth, trim the ends of the stems and
cut the mushrooms in half
Cut the ends off the zucchini, cut n half and then into 2cm half moons
Peel and cut the Spanish onion into 2 cm pieces
Cut the red capsicum into around 2 cm squares
Remove the ends off the snow peas and cut into 2cm pieces
Chop the coriander
33
Cut the lemon or lime into wedges
Thread the vegetables and the chicken onto the skewers, brush lightly with the
garlic oil
Cook the skewers on the grill or BBQ for about 8- 10 minutes turning the kebabs
halfway through so that they are cooked on all sides. Check that the chicken is
cooked by inserting a knife into the thickest piece of chicken on the skewer.
Serve sprinkled chopped corriander and lemon or lime wedges
34
TORTILLAS
Serves: 6
Ingredients:
Wholemeal tortillas
Iceberg lettuce
Reduced fat cottage cheese
Mincy Beans
250g lean beef mince
1 tin red kidney beans
1 brown onion
1 clove garlic
Sunflower or canola oil
1 tin chopped tomato
1 tsp ground cinnamon
2 tsp ground cumin
1 tsp ground coriander seed
Tobasco or hot sce
Tomato Salsa
3 tomatoes
½ Spanish onion
1 lime
2 Tbsp coriander
100g roast capsicum
Tobasco or chilli sce
Guacamole
2 avocado
½ Spanish Onion
1 clove garlic
1 lime
2 Tbsp corriander
Method:
To make the Mincy Beans
Chop the brown onion
Drain the beans and in a bowl mash them with a fork
Heat oil in a fry pan, add onion and crushed garlic clove
35
Add the spices and fry for a minute or so, until you begin to smell them
Add the mince and fry until brown
Add the chopped tomatoes and mashed beans
Bring to the boil then reduce to a simmer
Simmer on a low heat about 15 minutes until thick and rich
Add a few drops of tobasco/chilli sauce to taste
Making the Tomato Salsa
Cut the tomatoes in half and squeeze the seeds and juice into a mixing bowl
(like you would squeeze a lemon)
Chop the tomato flesh and add to the seeds
Chop the roast capsicum
Chop the Spanish onion
Chop the coriander
Combine all ingredients and add a squeeze of lime juice, some salt and pepper
and a few drops of tobasco/chilli sauce to taste
Making the Guacamole
Cut the avocado in half and using a spoon remove the seed
Using the same spoon scoop out the avocado flesh from the skin
Place the avocado in a bowl and mash with a fork
Chop the coriander and add to the avocado
Add crushed garlic, a sqeeze of lime juice and some salt and pepper to taste
To Assemble the Tortillas
Wash and shred the iceberg lettuce
Warm the tortillas according to the instruction on the packet
36
Fill the warm tortilla with some mincy beans, guacamole, lettuce, salsa and
cottage cheese
Variations:
To make quesadillas lay out the tortillas flat and spread a thin amount of mincy
beans over half of the tortilla, top with some grated reduce fat cheese and fold
the tortilla over to make a half moon shape. Place the whole tortilla in a pan with
a small amount of oil and fry until golden brown. Flip tortilla over and fry until
golden brown on both sides. Top with salsa and guacamole.
For a breakfast idea try making Huevos Rancheros. Heat a small amount of oil in
a pan and add one egg and fry until the white is set. Place egg on top of a warm
tortilla and serve with salsa, guacamole and reduced fat cottage cheese.
Corn salsa can be made but mixing a tin of corn kernels with 2 chopped
tomatoes, 1 sliced spring onion, Handful of chopped fresh coriander and the
juice of one lime
37
SUMMER RICE PAPER ROLLS
Serves: 4
Ingredients:
1 packet rice paper sheets
¼ packet rice vermicelli
½ bunch mint
2 Tbsp sweet chilli sauce
2 Lebanese cucumber
100g snow peas
½ tin baby corn
2 carrots
Method:
Cook the noodles according to the instructions on the packet, cool and mix with
sweet chilli sauce
Wash and pick the leaves of mint off the stems
Cut the cucumber, snow peas and carrots into 4cm matchsticks
Drain the baby corn and cut the spears in half lengthways
38
When you are ready to make your rice paper rolls place a sheet of rice paper
into a bowl of warm water for ~ 10 seconds. or until it goes limp, remove from
the water and Lay it out flat on a chopping board or clean tea towel placed on
the bench. NOTE: its ok of the rice paper is still a little hard when you remove
it from the water as the rice paper will continue to soften. Be careful not to
leave the rice paper in the water for loo long otherwise it will tear and be
difficult to roll.
Place a few mint leaves on one edge of the rice paper, top with a small amount of
noodles, followed by sticks of cucumber, carrot, snow peas and baby corn, be
careful not to overfill or else the rolls will be hard to roll
Roll up the rice paper so that the filling is just covered but you still have some
rice paper left to roll, fold the edges into the middle and continue rolling so that
you have a cigar shape.
Store rice paper rolls on a plate covered with a clean damp tea towel or damp
piece of paper towel
Serve with some extra sweet chilli sauce
Variations:
Rice paper rolls make excellent lunchbox ideas
Rice paper rolls can be filled with anything you like other good fillings include
prawns, cold chicken, peanuts, plain omelette, green beans, sugar snap peas,
asparagus, avocado, iceberg or cos lettuce, Vietnamese mint, shallots, or
corriander.
39
CHOW MIEN
Serves: 6
Ingredients:
800g packet Hokkien noodles
2 tsp Sunflower or canola oil
500g sliced beef
2 Tbsp lite (salt reduced) soy
sauce
1 lemon
1 bunch bok choy
2 carrots
100g green or snake beans
100g snow peas
4 shallots
1 tin baby corn
1 capsicum
1 garlic clove
Reduced salt chicken stock OR
water
Method:
Prepare the noodles following the directions on the packet
Prepare the sauce by mixing the soy sauce and lemon juice in a measuring jug
Cut the carrots, beans, capsicum, snow peas and shallots into 4cm matchsticks
Drain the baby corn and cut in half lengthways
Cut the end of the bok choy and wash the leaves well. Cut the larger leaves in
half lengthways
Peel and grate the ginger
Crush the garlic
Slice the beef
Heat the oil in the wok or frying pan and sear the beef for a couple of minutes
so that it is brown on both sides. Remove beef from the pan and place in a clean
bowl. Cover with foil to keep warm and set aside.
Add the carrots, ginger and garlic to the pan, and fry for a few minutes stirring
all the time. If the pan becomes too dry add a small amount of chicken stock or
water.
40
Add the snow pea, spring onions and bok choy and stir for a couple of minutes
Add the noodles and beef and stir so that everything is heated through
Add the sauce and mix everything together
Remove from heat and serve
Variations:
Cook chicken OR pork instead of beef
Prawns or pieces of white fish or salmon could be used instead of meat
When cooking this dish at home children may add nuts such as cashew, peanut or
almond
41
PUMPKIN SOUP
Serves: 6
Ingredients:
500g butternut pumpkin
2 carrots
1 onion
Crushed garlic
500mls salt reduced chicken
stock
Olive oil
Method:
Roughly chop pumpkin, carrot and onion
Add tablespoon oil to a hot pan
Add garlic and onion and cook for 5 mins
Add pumpkin, carrot and stock and bring to the boil
Simmer for 20 minutes or until vegetables are tender
Allow to cool and process with a stick blender
Variations:
All varieties of pumpkin are suitable for this recipe
Add a tin of red lentils for pumpkin and lentil soup
Add 1 tsp each of cumin and coriander or a Tbsp curry powder for spiced
pumpkin soup
42
HOME MADE BAKED BEANS
Serves: 6
Ingredients:
400g tin cannellini,or berlotti
bean beans (reduced salt if
available)
400g tin salt reduced chopped
tomatoes
1 Tbsp salt reduced tomato paste
1 stick celery
1 red capsicum
1 brown onion
1 carrot
1 clove garlic
1 Tbsp Maple syrup
2 tsp mustard
3 tsp paprika
1 bay leaf
Olive Oil
Wholegrain bread for toasting
Method:
43
Wash, peel and dice the onion, capsicum, carrot and celery
Crush the garlic
Drain the beans
Heat the oil in a saucepan over a medium heat, add the chopped onion and sauté
until the onion becomes soft and translucent
Add the celery and capsicum and continue to sauté until the capsicum begins to
soften, this should take around 3-4 minutes
Add the garlic and sauté 1-2 minutes more
Add the tomato paste and paprika and continue to stir over a medium heat for 1-
2 minutes more
Add the all the remaining ingredients turn up the heat to bring the mixture to a
boil then reduce to a simmer, add a little water if the beans look too dry. Place
the lid on and reduce to a simmer. Continue to simmer for around 15 minutes, the
beans will be ready when the vegetables are soft.
Serve with hot toast
Variations:
Bake some whole potatoes with their skin still on in a 180˚C oven for ~ 60
minutes or until cooked through. Split the baked potato by cutting a cross shape
through the top. Spoon the baked bean on top of the potato and serve with a
green salad for a healthy, economical and tasty lunch or dinner
At home a large amount of homemade baked beans can be made and frozen for a
quick healthy meal later
44
SESSION HANDOUTS FOR PARENTS
45
SESSION 1: HANDOUT ‘WHY HEALTHY EATING'
WHY HEALTHY
EATING?
Healthy eating means eating a wide variety of nutritious foods from all of the food groups. These foods
contain lots of nutrients such as
vitamins, minerals and fibre that you need to help you grow. We don’t get nutrients from anywhere else, so we must make sure we get enough from the foods we are. Some foods contain lots of sugar or
fat and not many nutrients. These
are foods we should only eat sometimes. Other foods contain less
sugar and fat and more nutrients –
we need to eat these foods first.
What are the benefits of eating
enough nutrients ?
SHORT TERM BENEFITS
LONG TERM BENEFITS
Strong hair Help us maintain a healthy weight Bright eyes
Strong nails Reduced risk of heart disease Clear skin
Good Memory Help prevent high cholesterol
Regular bowel movements
Help prevent high blood pressure Strong muscles
Helps you feel energetic
Help prevent diabetes
Strong bones and teeth
Help prevent some cancers
An easy way to get lots of the nutrients our
body needs is to include fruits and
vegetables in the foods we eat EVERYDAY!
Our Australian guidelines tell us that we
need to include 2 serves of fruits and 5 serves of vegetables
everyday.
1 cup green
leafy/salad
vegetables
1 medium piece of
fruit(~150g)
2 small pieces
(apricot/kiwi/
plum)
1 cup chopped
or canned
fruit
½ cup cooked
vegetables or
legumes
½ medium
potato
What is a serve of fruit?
What is a serve of vegetables?
46
Benefit Nutrients
that help
Foods where you find them
Strong Hair
Zinc
Vitamin C
Zinc: Meat, chicken, fish, oysters. legumes, nuts, seeds, dairy foods
wholemeal products, wheat germ.
Vitamin C: citrus fruit, pineapple, mango, capsicum, broccoli, brussel
sprouts, spinach
Bright eyes
Riboflavin
Beta-Carotene
Omega 3
Riboflavin: milk, yoghurt, cheese, wholegrain bread, egg white, leafy
green vegetables, mushrooms, Vegemite
Beta-Carotene: Carrots, sweet potato, pumpkin, red/yellow capsicum,
spinach, mango, rockmelon, apricots.
Omega 3: Salmon, tuna, barramundi, sardines, eggs, walnuts, soy & linseed
bread, canola based-margarine
Clear Skin
Vitamin C
Niacin
Riboflavin
Zinc
Lean Protein
Low GI foods
Vitamin C: citrus fruit, pineapple, mango, capsicum, broccoli, brussel
sprouts, spinach
Niacin: lean meats, milk, eggs, wholegrain breads, tuna, salmon, nuts,
leafy green vegetables
Riboflavin: milk, yoghurt, cheese, wholegrain bread, egg white, leafy
green vegetables, mushrooms, Vegemite
Protein: lean meat, fish, diary food, legumes, nuts and seeds
Low GI foods: wholemeal/wholegrain bread/cereal/pasta, brown rice.
To feel energetic
B-Vitamins
Iron
Healthy
Carbohydrates
B-Vitamins: lean meats, milk, eggs, wholegrain breads, tuna, salmon, nuts,
leafy green vegetables.
Iron: lean meat, fish, legumes, nuts, iron fortified breads & cereals.
Healthy Carbohydrates: wholegrain bread/ cereal
Strong Muscles
Thiamine
Magnesium
Whole grains
Carbohydrates
Thiamine: wholemeal grains, sesame seeds, soy beans, fortified
breakfast cereals, watermelon, yeast, pork.
Magnesium: tofu, nuts, seeds, lean meat, spinach, barley, wheat germ,
brown rice, avocado, bananas, oranges, peanut butter, peas.
Wholegrain carbohydrates: whole grain bread and cereal, brown rice,
chickpeas, baked beans, red kidney beans.
Healthy Blood
Vitamin C
Iron
Folate
Vitamin C: citrus fruit, pineapple, mango, capsicum, broccoli, brussel
sprouts, spinach
Iron: lean meat, fish, legumes, nuts, iron fortified breads & cereals.
Folate: green leafy vegetables such as spinach, brussel sprouts and
endives. (the darker the green colour the better), legumes, seeds,
chicken, eggs, fortified cereals, oranges, strawberries.
Healthy Heart
Niacin
Thiamine
Omega 3
Magnesium
Antioxidants
Niacin: lean meats, milk, eggs, wholegrain breads, tuna, salmon, nuts,
leafy green vegetables
Thiamine: wholemeal grains, sesame seeds, soy beans, fortified
breakfast cereals, watermelon, yeast, pork.
Magnesium: tofu, nuts, seeds, lean meat, spinach, barley, wheat germ,
brown rice, avocado, bananas, peanut butter, peas.
Antioxidants: Oxidation in the human body occurs every day through
normal bodily processes and produces chemicals called 'free radicals'.
Antioxidants are natural compounds in foods that neutralise free radicals.
Antioxidants are predominantly found from plant sources. Fruit and
Vegetables such as: Apple, broccoli, leek, berries, cabbage, lentils, citrus
47
fruit, capsicum, onion, grapes, carrots, peas, mangoes, cauliflower,
pumpkin, kiwi fruit, corn, spinach, oranges, eggplant, watermelon, garlic,
leafy greens
Good Memory
Omega 3
Thiamine
Antioxidants
Omega 3: Salmon, tuna, barramundi, sardines, eggs, walnuts, soy & linseed
bread, canola based-margarine
Thiamine: wholemeal grains, sesame seeds, soy beans, fortified
breakfast cereals, watermelon, yeast, pork.
Antioxidants: Oxidation in the human body occurs every day through
normal bodily processes and produces chemicals called 'free radicals'.
Antioxidants are natural compounds in foods that neutralise free radicals.
Antioxidants are predominantly found from plant sources. Fruit and
Vegetables such as: Apple, broccoli, leek, berries, cabbage, lentils, citrus
fruit, capsicum, onion, grapes, carrots, peas, mangoes, cauliflower,
pumpkin, kiwi fruit, corn, spinach, oranges, eggplant, watermelon, garlic,
leafy greens
Regular bowel
function
Fibre ALL fruits and vegetables, rolled oats, oat bran, barley, seed husks,
flaxseed, psyllium, beans/legumes, nuts, wholegrain bread and cereals.
Healthy teeth and
gums
Vitamin C
Calcium
Vitamin C: citrus fruit, pineapple, mango, capsicum, broccoli, brussel
sprouts, spinach
Calcium: diary foods: milk, cheese, yoghurt, salmon, tuna, sardines, leafy
green vegetables, brazil nuts, almonds, seeds,
Strong bones
Calcium
Magnesium
Vitamin D
Calcium: diary foods: milk, cheese, yoghurt, salmon, tuna, sardines, leafy
green vegetables, brazil nuts, almonds, seeds,
Magnesium: tofu, nuts, seeds, lean meat, spinach, barley, wheat germ,
brown rice, avocado, bananas, peanut butter, peas.
Vitamin D: oily fish, eggs, margarine, cheese
Healthy genes
Folate
Antioxidants
Folate: green leafy vegetables such as spinach, brussel sprouts and
endives. (the darker the green colour the better), legumes, seeds,
chicken, eggs, fortified cereals, oranges, strawberries.
Antioxidants: Oxidation in the human body occurs every day through
normal bodily processes and produces chemicals called 'free radicals'.
Antioxidants are natural compounds in foods that neutralise free radicals.
Antioxidants are predominantly found from plant sources. Fruit and
Vegetables such as: Apple, broccoli, leek, berries, cabbage, lentils, citrus
fruit, capsicum, onion, grapes, carrots, peas, mangoes, cauliflower,
pumpkin, kiwi fruit, corn, spinach, oranges, eggplant, watermelon, garlic,
leafy greens
48
SESSION 1: MY DAYS FRUIT AND VEGETABLE INTAKE TALLY SHEET
Foods eaten by Parent Fruit Veg Foods eaten by child Fruit Veg
Eg. Steak, ½ cup peas and
potato, medium size
0 2 Pasta with tomato
and ½ cup peas
0 2
Breakfast
Morning
Tea
Lunch
Afternoon
Tea
Dinner
Snacks
Totals
Compared to the Australian Guide to Healthy Eating Recommended Serves per Day
Fruit Veg
Female 2 5- 6
Male 2 5
Children (8-11
years)
1 ½ -2 4 ½ -5
My fruit and vegetable intake goal is:
Parent:______________________________________
___________________________________________
Child:_______________________________________
___________________________________________
_
49
SESSION 2: VISUAL AID OF TYPICAL CHILD DAILY FOOD INTAKE
50
SESSION 2: HANDOUT AUSTRALIAN GUIDE TO HEALTHY EATING
This plate model can be used to help us choose foods for a healthy diet. The plate is
mostly wholegrain breads and cereals, vegetables and fruit as these are the foods
that make up most of what we eat in the day.
The rest of the plate includes the lean meat, fish, poultry, eggs and legumes and the
milk, yoghurt and cheese which are best eaten in moderate amounts.
Extra foods are not included on the plate as they contribute little or nothing in the
way of health benefits. These foods are best not to be included in your diet on a
regular basis
51
Each section of the AGHE represents one of the five food groups. The AGHE helps us to
determine how much food to eat from each food group, based on our age and our gender.
Bread, cereal, rice, pasta
How many serves per day?
Men: 6
Women: 4- 6
Children (4-8yrs): 4
Children (9-11 yrs): 4-5
Adolescents (12-18yrs): 5-7
How much is a serve?
1 slice bread, ½ cup cooked rice,
pasta 2/3 cup breakfast cereal
½ cup porridge ¼ cup muesli
Choose wholegrain and
wholemeal varieties
Meat, poultry, fish, eggs
How many serves per day?
Men: 2 ½ - 3
Women: 2- 2 ½
Children (4-8yrs): 1 ½
Children (9-11yrs): 2 ½
Adolescents (12-18yrs): 2 ½
How much is a serve?
65g meat, 80g chicken, 100g
fish, 2 small eggs, 1 cup
lentils,30g nuts
Choose lean meat and poultry
without the skin
Milk, yoghurt, cheese
How many serves per day?
Men: 2 ½
Women : 2 ½ -4
Children (4-8yrs): 1 ½ -2
Children (9-11yrs): 2 ½ -3
Adolescents (12-18yrs): 3 ½
How much is a serve?
1 cup (250ml) milk, 2 slices
(40g) cheese, 200g yoghurt, 1
cup (250mls) soy/rice milk
Choose low and reduced fat
varieties
Extras
How many serves per day?
Men: 0- 4 serves per day
Women: 0- 2 serves per day
Children (4-7yrs): 0-2
Children (8-11yrs): 0-2
Adolescents (12-18yrs): 0-3
How much is a serve?
3 sweet biscuits OR 1 doughnut
OR 1 slice cake,(40g each) 1 can
soft drink, ½ chocolate bar
(25g) ¼ meat pie, 12 hot chips,
2 scoops (75g) ice cream
Enjoy these foods on special
occasions only
52
Choose 2 serves grain/cereal based food:
- 2 slices of bread or Wholegrain wrap/roll
- ½ cup cooked pasta/rice
- 2-3 crisp breads such as corn thins, rice cakes,
vita wheats
- 25g pretzels
- 1 pikelet
-
-
SESSION2: HANDOUT HOW TO PACK A HEALTHY LUNCH BOX
Choose 2-3 serves vegetables: - Raw vegetables such as carrot, cucumber,
celery, cherry tomato, cut into bite sizes
pieces
- Small piece of corn on the cob
- Cold roasted vegetables such as potato, carrot,
pumpkin, zucchini
- Grate vegetable and include on sandwiches
-
Choose: 1-2
serve fruit - 1 small piece fresh
fruit (apple, mandarin,
pear, plum, banana,
berries)
- Tub canned fruit in
natural juice
- 30g dried fruit (e.g. 4
dried apricot halves,
1½ tablespoon sultanas)
Choose water
as a drink
-
Chose 1 serve
lean meat or
meat alternative - Leftover roast meat
- Lean chicken meat
- Slice of ham
- Boiled egg
- Small can baked beans
- Small can tuna/salmon
Choose 1-2
serve dairy
food - 250mls UHT milk
- 1 small cartoon
reduced fat yoghurt
- Cheese stick
INCLUDE AN ICE
BRICK TO KEEP COLD
FOOD COLD
Sandwich filling ideas for kids:
- Make salad sandwich fillings interesting by using a range of vegetables like grated carrot, snow
pea sprouts, lettuce or rocket or baby spinach, sliced celery, tomatoes, avocado and cucumber.
- Spread a small amount of cream cheese , top with grated carrot and sultanas
- Combine tuna/sweet corn/finely diced spring onion, mix with a little mayonnaise
- Cold roast vegetables with spread of hummus
- Traffic light sandwich : sliced, cheese, cucumber and tomato (put tomato between cheese and
cucumber to avoid the sandwich going soggy, use a peeler to slice cucumber thinly)
- Egg avocado lettuce (drizzle avocado with lemon juice to prevent avocado from discolouring)
53
SESSION2: MY DAYS FOOD INTAKE TALLY SHEET
Foods Fruit Veg
Breads
&
Cereal
Meat
Poultry
Fish
Egg
Milk
&
Dairy
Extras
Breakfast
Morning
Tea
Lunch
Afternoon
Tea
Dinner
Snacks
Totals
Compared to the Australian Guide to Healthy Eating Recommended Serves per Day
Fruit Veg Bread &
Cereal
Meat &
alternative
Milk &
Dairy
EXTRAS
Male 2 5-6 6 2 ½ -3 2 ½ 0-4
Female 2 5 4-6 2- 2 ½ 2 ½ -4 0-2
Children (8-11 years) 1 ½ -2 4 ½ -5 ½ 4-6 1 ½- 2 ½ 2- 3 ½ 0-2
54
SESSION 3: TAKEAWAY FOOD FAT CONTENT VISUAL AID
55
SESSION 3: LABEL READING PARENTS HANDOUT
Being able to read labels will help you and your children make healthier food
choices, here are some things to help you understand food labels
Foods high in fat and sugar often have little nutritional value and can make it
harder for us to keep a healthy weight
Eating large amounts of kilojoules(kJ)/calories can contribute to unwanted
weight gain
Foods that are high in saturated fat can increase the risk of heart disease
High amounts of sugar can contribute to weight gain and dental cavities
Fat: Aim for less
than 3g per 100g.
Try to limit foods
with more than
20g per 100g
Saturated Fat:
Aim for less than
1g per 100g . Try
to limit foods with
more than 5g per
100g
Sugar: Aim for
less than 2g per
100g. Try to limit
foods with more
than 10g per 100g
Salt (Sodium):
Aim for 120mg per
100g or less. Try
to limit foods with
more than 400mg
per 100g Use the 100g column to compare products
Ingredients List
The ingredients must be listed in order of quantity, from the highest to the
lowest
If fat, sugar or salt are listed in the first 3 ingredients then the food is likely
to contain high amounts of these
56
SESSION 3: SNACK ATTACK PARENT HANDOUT
Parent’s handout: Snack Attack Ideas
o Slice of fruit loaf/bun
o Pikelets (add mashed banana)
o Cup of homemade popcorn (pop in the microwave)
o Fruit – fresh, canned or dried
o Tub of low fat yogurt
o Reduced fat milk and berry smoothie
o Small can baked beans or spaghetti
o Savory muffin
o Ice blocks made with diet cordial
o Frozen banana – peel banana and pierce with icy pole stick. Wrap in cling wrap
and freeze
o Whole wheat breakfast cereal (e.g. Mini Wheats, Just Right, Sultana Bran)
o Rice crackers with cheese
o Rice cakes/Corn thins/Vita-Weats with Vegemite
o Raw vegetables, carrot/celery/capsicum/cucumber sticks, cherry tomatoes with
hummus
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SESSION 3: FAMILY FOOD HABITS CHART
Food / Activity Per week / Per day Never 1-2 3-5 5-7 7++
How many times did the family eat takeaway or eat out?
How many types of vegetables or salad are usually on the dinner menu each day?
How many pieces of fruit are offered each day?
How much fruit juice and/or poppas does your child consume per day?
How often is soft drink/ cordial available each day?
How many times does your child consume chips or crisps per day?
How often is chocolate, lollies or other sweets available each day?
How many times were packaged snacks such as biscuits, cakes, muesli bars, pastries or dippits eaten?
How many dinners were eaten while watching TV?
How many snacks were eaten while watching TV?
How often were low-fat dairy products (milk, cheese, ice-cream, yogurt) made available?
How many days was breakfast eaten by your child?
How many times was water offered as a drink?
Family Food Habits Chart Please record your responses in the boxes for a typical week.
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SESSION 4: GOAL SETTING PARENTS HANDOUT
Parent’s handout: Goal Setting
Lets take action !
• Write down two goals that will help you change an unhealthy habit to a healthy habit.
(think SMART- Specific, Measurable, Achievable Realistic and in a Timeframe)
1. __________________________________________________________________
__________________________________________________________________
2. __________________________________________________________________
__________________________________________________________________
SMART Examples
• The next time I make our family bolognaise sauce I will now include onion, zucchini and
capsicum.
• At dinner time we will turn off the TV and everyone must eat at the table.
• This week when I go shopping, I will compare which muesli/ snack bars are the lowest
in fat, kJ and the best value.
• I will take the kids and our dog down to the oval on Wednesday afternoons for half an
hour. We will need a tennis racket and a ball.
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SESSION 4: REWARDS, RULES AND ROLE MODELLING PARENTS HANDOUT
Parent’s handout: Rewards, Rules and Role Modeling
Rewards
• Rewards are positive reinforcement for children of all age groups
• Rewards chosen by children are the most effective
• Rewards can be privileges, things or activities with parents (NOT food)
• Having a variety of rewards helps to keep the child motivated
• Rewards are NEVER a substitute for praise and encouragement. Rewards are most
meaningful when given with positive words give example, time at the park , a game with
a parent.
No Food Rewards
Why Not?
• This makes eating the food a task, that is not enjoyable compared to the reward food
• Good children must get to eat lots of ‘extra’ foods!
• Foods as rewards/trade-offs/bribes may have negative effects and may increase the
child’s preference for that food. This is a big problem because less healthy foods are
the most commonly used rewards
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It’s ok to have rules
• Eat all meals at the table
• Turn off the T.V at meal times
• Negotiated number of treats per week
• Parents allowed to say ‘no’ to food choices
• Consistency is the key: between parents and carers.
Sharing food tasks:
Parents Decide:
• What food is served
• When food is served
Kids Decide:
• How much to eat
• Whether or not to eat
•
You’re a Role Model
• Don’t forget that children are watching you and copy your behaviours
• You will also need to follow the rules!
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