MAKING HEALTHY EATING EASY

Healthy EatingFamily

Plan

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Start off by making these 5 small changes:• Eat your meals together as a family, with the TV turned off.

• Chew slowly.

• Add an extra handful of veggies to everyone’s plate.

• Limit takeaway to once a week.

• Drink water instead of soft drink and juice.

WE WILL GUIDE YOUR FAMILY THROUGH JUST HOW EASY HEALTHY EATING CAN BE

WITH A FEW SMALL CHANGES TO YOUR WEEKLY EATING, THE WHOLE FAMILY WILL HAVE MORE ENERGY AND FEEL HAPPIER.

YOUR FAMILY’S SUGARY DRINK CHALLENGE1. Start with having no more than ONE a week.

2. Once this has been achieved, have no more than ONE every two weeks.3. Then have no more than ONE a month.

CAN YOU DO IT? YES YOU CAN!!

DID YOU KNOW?One can of soft drink per day can lead to 6.5kg weight gain in one year and increase your risk

of type 2 diabetes by 22%

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The best way to eat healthy is to make the majority of meals and snacks at home out of fresh and simple foods.

Takeaway foods are full of hidden nasties that aren’t good for your family! We will give you some quick, easy and cheap recipes to make at home instead of ordering takeaway meals.

We recommend eating 3 meals and 2 snacks over the day to keep energy levels up and stop you and your family from feeling tired!

”3 MEALS AND 2 SNACKS”We will show you the Four Food Groups that your family should mainly eat from and how much everyone should be eating.

We highly recommend avoiding foods high in sugar like cakes, chocolate, doughnuts and soft drinks.

Our bodies don’t need high amounts of sugar, in fact, these foods can make us feel more tired and increase our risk of becoming sick!

WHAT IS HEALTHY EATING?Healthy eating is about choosing foods that will give your

family more energy, make them stronger and feel happier.

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THE HEALTHY FOOD GROUPS

BREAKFAST TIME

LUNCH BOXES

DINNER TIME

STAYING HYDRATED

MEAL PLAN & SHOPPING LIST FOR ONE WEEK

CONTENTS

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PROTEINProtein found in meat, fish, dairy foods, chickpeas, nuts and seeds help to build our muscles and keep us strong at every age of our lives. Protein also helps to keep us full and maintain our weight.

FRUIT AND VEGGIESAll the different colours in fruits and vegetables do lots and lots of things that keep us feeling good and stop us from feeling sick!

Your family can eat as many veggies as you like – the more the better!

HEALTHY FATSHealthy fats are found in olive oil, nuts, seeds and avocado. A small amount of these fats are good for our brain and heart. Try to stay away from fats like those in fried foods as they are not good for your family!

WHOLE CARBOHYDRATESWhole carbs like grainy brown breads, brown pasta and oats are full of fibre, which gives us enough energy needed to walk, play sports and use our brains. White breads, flour and pasta have had the fibre taken away from them, which can make us feel tired and find it hard to think!

THE HEALTHY FOOD GROUPS Here are our four healthy food groups where most

of the food you eat should come from.

We only need healthy fats about the size of our thumb with our meals

Aim for two handfuls of veggies each with every mealTry to have 2 or 3 pieces of fruit each every day

Aim for some protein about the size of your palm with every meal

Aim for one handful of whole carbohydrates each (one slice of bread) with every meal

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HERE ARE SOME QUICK AND HEALTHY BREAKFAST IDEAS

BREAKFAST TIME Breakfast is a very important time to fill up on foods that

will give your family long lasting energy throughout the day.

1/4 cup oats

2 eggs

1 cup of wholegrain cereal

1 banana

1/2 tsp vanilla

2 slices of wholemeal toast2 slices of wholemeal toast

1/2 cup milk

splash of milk

1/2 cup milk

1 tbsp nut butter

1/2 cup fruit 1/2 cup fruit

CEREAL AND MILK WITH FRUIT

TOAST WITH NUT BUTTER AND BANANA

PORRIDGE WITH FRUIT

SCRAMBLED EGGS ON WHOLEGRAIN TOAST

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HOW TO CHOOSE CEREAL AT THE SUPERMARKET

Look for cereals that have words like ‘fibre’ and ‘wholegrain’ on the box

Avoid cereals that have dried fruits or flavours like ‘chocolate, cocoa, honey or fruity’

The high sugar varieties won’t fill your family up enough, everyone’s energy levels will run out quickly and you will all start to feel tired.

It’s easy to check the sugar content on cereal box labels at the supermarket.Just follow these 3 simple steps:

CHOOSE CEREAL HIGH IN FIBRE AND LOW IN SUGAR

HERE ARE SOME OF OUR HEALTHY FAVOURITES:

Weet-bix • Wholegrain flakes • Bran cereal

Low sugar muesli • Corn flakes

WHAT ELSE TO LOOK FOR ON THE CEREAL BOX

Handy Tip Sweeten up cereal by adding fresh fruit!

Nutrition Information Servings per package - 16 Serving size - 30g (2/3 cup)

Per Serve Per 100g Energy 432kJ 1441kJ Protein 2.8 9.2 Fat Total 0.4 1.2 Saturated 0.1 0.3 Carbohydrates Total 18.9 62.9 Sugars 3.5 11.8 Fibre 6.4 21.2 Sodium 65mg 215mg

1. Look under the column ‘per 100g’

3. Make sure this number is Under 15g2. Look for ‘Sugar’

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LUNCH BOXES Here is what a healthy lunch box looks like.

SANDWICH/WRAP FILLING IDEASChoose brown bread and wholegrain wraps

• Chicken & coleslaw

• Cheese, vegemite, tomato

• Hummus, lamb, lettuce, tomato

• Cream cheese, cucumber, grated cheese & carrot

• Hummus, cheese, lettuce, cucumber, tomato

HIGH PROTEIN SNACK IDEAS• Low sugar yoghurt (less than 15g per serve)

• Nuts & seeds

• Hummus & wholegrain crackers or veggie sticks

• Carrot & cheese cubes

HIGH FIBRE SNACK IDEAS• Low sugar muesli bars (less than 15g per serve)

• Homemade wholemeal muffins

• Wholegrain crackers with vegemite

• Rice cakes or popcorn

FRUIT• Sliced apple & strawberries

• Banana & chopped watermelon

• Sliced orange & grapes

• Sliced pear & mandarin

Handy TipKids are more likely to eat their fruit if it has been chopped up!

Handy Tip

Use left-over salad,

herbs and meat in

sandwiches and

wraps

HOW TO CHOOSE HEALTHY SUPERMARKET SNACKS• Avoid muesli bars that have dried fruits, yoghurt toppings and chocolate chips.

• Instead of packets of chips go for packets of popcorn, flavoured rice cakes or flavoured rice crackers.

• Choose popcorn that is either plain or has a small amount of salt – avoid caramel, butter and chocolate.

• Avoid nuts with added oils and salt.

Sandwich / WrapFruit - 2 Servings

High fibresnack

High proteinsnack

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DINNER TIME We have created some quick, cheap and yummy

recipes for the whole family to enjoy.

OUR RECIPES ARE CATERED TO SERVE ‘FAMILIES OF 4’ AND ‘FAMILIES OF 6’If there are more or less than 4 or 6 members in your family, then simply halve or double the recipe.

e.g. A family of 8 would double the recipe served for a ‘family of 4.’ A family of 3 would halve the recipe served for a ‘family of 6.’

THE SERVINGS SIZES ARE FOR AN ‘AVERAGE PERSON’

• Younger children (4-8) may need half a serving less.• Middle aged children (9-12) may need a quarter of a serving less.• Growing teenagers or active adults may need half a serving more.

Handy TipDouble a recipe to either use for lunches, another meal or to freeze for another week

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ONE PAN MINCE & RICETime: 20mins Cost: $2.50 per serve approx

METHOD:1. Heat a drizzle of olive oil in a pan over a medium heat.

2. Add mince and cook for 5 mins.

3. Add garlic powder, cumin and curry powder and veggies, cook further 5 mins.

4. Add lentils, rice, stock and a pinch of salt & pepper, cook a final 5 mins, stirring occasionally.

Serve!

COOKING ESSENTIALSSalt & Pepper • Extra Virgin Olive Oil

COST SAVING TIPUse dried brown rice and cook ahead of time.

Family of 4: 1 cup dried brown rice

Family of 6: 1 1/2 cups died brown rice

Lean beef minceFamily of 4 = 400g • Family of 6 = 600g

500g frozen mixed vegetablesFamily of 4 = 1 bag • Family of 6 = 1 ½ bag

Garlic powder Family of 4 = 1 tsp • Family of 6 = 1 ½ tsp

Cumin Family of 4 = ½ tsp • Family of 6 = ¾ tsp

Curry powderFamily of 4 = 1 tbsp • Family of 6 = 1 ½ tbsp

Can lentilsFamily of 4 = 1 can • Family of 6 = 1 ½ can

Microwave brown rice (250g)Family of 4 = 1 pack • Family of 6 = 1 ½ pack

StockFamily of 4 = 1 cup • Family of 6 = 1 ½ cup

INGREDIENTS:

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SIMPLE PASTA SALADTime: 20mins Cost: $2.00 per serve approx

METHOD:1. Boil a large pot of hot water, add pasta and cook for 12 mins.

2. Chop tomato & cucumber, drain corn, grate cheese, mix together in a bowl.

3. Drain pasta and rinse with cold water to cool it down.

4. Add pasta and spinach to salad bowl and mix together.

5. Stir through 2 TBSP olive oil, ½ juiced lemon and ¼ tsp salt & pepper.

Serve!

COOKING ESSENTIALSSalt & Pepper • Extra Virgin Olive OilWholemeal (brown) pasta

Family of 4 = 2 cups (200g) • Family of 6 = 3 cups (300g)

SpinachFamily of 4 = 2 cups • Family of 6 = 3 cups

Cucumber Family of 4 = ½ • Family of 6 = ¾

TomatoFamily of 4 = 1 • Family of 6 = 1 ½

Can of cornFamily of 4 = 1 can • Family of 6 = 1 ½ cans

Low fat cheese, gratedFamily of 4 = 1 ½ cups • Family of 6 = 2 ¼ cups

Lemon, juicedFamily of 4 = ½ lemon • Family of 6 = 1 lemon

INGREDIENTS:

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POTATO TOP FISH PIETime: 40mins Cost: $2.50 per serve approx (using basa fish)

METHOD:1. Preheat oven to 180°C (fan-forced)

2. Boil potatoes: Boil a pot of water, chop potatoes, boil until cooked.

3. Prep: slice spring onion, chop broccoli into small bite size pieces and finely chop dill, put aside.

4. Chop fish into small pieces.

5. Make white sauce: Heat 2 TBSP olive oil in small saucepan, add 2 TBSP wholemeal flour, whisk until boiling, add 1 cup of milk, mix until thickened.

6. Cook filling: Heat olive oil in pan, add fish and veggies, cook for 5mins (or until fish is just cooked), add white sauce, then mix in dill, salt & pepper. Put aside.

7. Mash potatoes with garlic and a splash of milk.

8. Spread fish filling across bottom of a pie dish or baking dish, evenly spread potato mash on top.

9. Bake for 15mins.

Serve!

COOKING ESSENTIALSSalt & Pepper • Extra Virgin Olive OilFish (eg. basa, barramundi, salmon)

Family of 4 = 400g • Family of 6 = 600g

PotatoesFamily of 4 = 4 • Family of 6 = 6

Garlic cloves, crushed Family of 4 = 2 cloves • Family of 6 = 3 cloves

BroccoliFamily of 4 = 1 head • Family of 6 = 1 ½ head

Spring onionFamily of 4 = ½ bunch • Family of 6 = ¾ bunch

DillFamily of 4 = ½ bunch • Family of 6 = ¾ bunch

White sauce:Olive oilFamily of 4 = 3 tbsp • Family of 6 = 4½ tbsp

Wholemeal flourFamily of 4 = 2 tbsp • Family of 6 = 3 tbsp

Skim milk (plus a splash for mash)Family of 4 = 1 cup • Family of 6 = 1 ½ cup

INGREDIENTS:

COST SAVING TIPUse any dried herbs from your cupboard

instead of buying fresh herbs

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HIDDEN VEGGIE PIZZATime: 25mins Cost: $2.50 per serve approx

METHOD:1. Preheat oven to 180°C.

2. Grate zucchini, finely dice capsicum and mushrooms.

3. Spread pizza sauce evenly over each pita bread.

4. Sprinkle veggies evenly over each pizza.

5. Sprinkle cheese on top.

6. Bake for 15mins.

To Serve: a side salad using whatever is in the fridge

COOKING ESSENTIALSSalt & Pepper • Extra Virgin Olive OilWholemeal pita breads

(or pizza base)Family of 4 = 2 • Family of 6 = 3

Pizza sauceFamily of 4 = 200g • Family of 6 = 200g

Zucchini, grated Family of 4 = 1 • Family of 6 = 1 ½

Capsicum, finely dicedFamily of 4 = 1 • Family of 6 = 1 ½

Mushrooms, finely dicedFamily of 4 = 150g (1 cup) • Family of 6 = 250g (1½ cups)

Low fat cheese, gratedFamily of 4 = 1 ½ cups • Family of 6 = 2 ¼ cups

INGREDIENTS:

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FISH AND CHIPSTime: 45mins Cost: $2.75 per serve approx

METHOD:Chips

1. Preheat oven to 190°C (fan-forced).

2. Slice sweet and white potatoes into thin chips.

3. Place chips on baking tray, drizzle with olive oil, season with salt & pepper, mix with hands.

4. Bake for 40 mins, turning half way.

Fish

5. Slice fish into 8 fillets.

6. Crack the eggs in a large bowl and lightly beat with a fork.

7. Mix breadcrumbs, onion powder, garlic powder, ¼ tsp salt & pepper in another large bowl.

8. Dip the fish in the egg, then into the breadcrumbs.

9. Place on a baking tray, drizzle with olive oil, bake for 8 mins on each side

Serve with coleslaw and option of fresh lemon and finely chopped parsley!

COOKING ESSENTIALSSalt & Pepper • Extra Virgin Olive OilWhite fish (e.g. basa, barramundi,

salmon)Family of 4 = 400g • Family of 6 = 600g

White potatoesFamily of 4 = 2 • Family of 6 = 3

Sweet potato Family of 4 = 400g • Family of 6 = 600g

EggsFamily of 4 = 2 • Family of 6 = 3

BreadcrumbsFamily of 4 = ½ cup • Family of 6 = ¾ cup

Garlic powderFamily of 4 = ½ tsp • Family of 6 = ¾ tsp

Onion powderFamily of 4 = ½ tsp • Family of 6 = ¾ tsp

ColeslawFamily of 4 = 4 cups • Family of 6 = 6 cups

TO SERVE Fresh parsley • Fresh lemon

INGREDIENTS:

COST SAVING TIPBasa is generally the cheapest fresh fish.

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BURGERSTime: 25mins Cost: $3.50 per serve approx

METHOD:1. Heat oven to 180°C (fan forced oven).

2. Prep: grate sweet potato, slice tomatoes, cheese and bread rolls.

3. Patties: Mix mince, sweet potato, parsley, egg. Season with salt & pepper.

4. Form into 4 patties.

5. Place patties on Grill pan (or bbq) on medium heat, cook for 7minutes.

6. Sauce: mix yoghurt, dijon mustard, honey, lemon juice. Season with salt & pepper.

7. Flip patties, cook for another 7mins.

8. Place rolls on oven tray, place a slice of cheese & tomato on bottom half of roll.

9. Cook in oven for 5mins or until cheese has melted.

10. Assemble your burgers: bun with cheese & tomato, spinach, pattie, yoghurt sauce

Serve with a side salad or roasted veggies

COOKING ESSENTIALSSalt & Pepper • Extra Virgin Olive OilWholegrain roll

Family of 4 = 4 rolls • Family of 6 = 6 rolls

Chicken minceFamily of 4 = 400g • Family of 6 = 600g

Sweet potato Family of 4 = 300g • Family of 6 = 450g

EggsFamily of 4 = 1 • Family of 6 = 2

Natural or Greek yoghurtFamily of 4 = ¼ cup • Family of 6 = ½ cup

Dijon mustardFamily of 4 = 1 tsp • Family of 6 = 1 ½ tsp

HoneyFamily of 4 = 1 tsp • Family of 6 = 1 ½ tsp

Squeeze of lemon juiceFamily of 4 = 1 • Family of 6 = 1

Tomato, slicedFamily of 4 = 1 • Family of 6 = 1 ½

Low fat cheese, slicedFamily of 4 = 160g • Family of 6 = 240g

ParsleyFamily of 4 = ½ bunch • Family of 6 = ¼ bunch

SpinachFamily of 4 = 1 cup • Family of 6 = 1 ½ cups

INGREDIENTS:

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ONE POT FAMILY CHICKEN MEALServes: 6 Time: prep: 10mins, in the oven: 90minsCost: $3.50 per serve approx

• 1 whole chicken (1.6 - 1.8kg)• 500g baby potatoes, whole• 4 carrots, roughly chopped• 1 onion, diced• 2 cups peas• 6 garlic cloves, skins removed• 5 fresh rosemary twigs• 1 cup chicken stock – salt reduced• 2 TBSP white vinegar• 2 TBSP cornflour• extra virgin olive oil• salt and pepper

DID YOU KNOW:1 serving size of a family takeaway BBQ chicken meal can have:

• nearly DOUBLE the amount of the average Australian’s DAILY Kilojoule allowance

• 6 times the amount of your DAILY limit of salt

• up to 20 teaspoons of added sugar

Just in one meal!

METHOD:1. Preheat oven to 180oC (fan-forced).

2. Prepare veggies: slice carrots into approx. 3cm pieces, dice the onion, and prick the surface of the potatoes with a fork.

3. Pat chicken dry with a paper towel.

4. Drizzle olive oil over both sides of the chicken and season with salt and pepper.

5. Heat a large cast iron pot on a medium to high heat and cook each side of the chicken until skin has browned (approx. 2 mins each side). Turn off heat.

6. Remove the chicken from the pot then add carrots, onion, potatoes and rosemary. Place the chicken back on top of veggies, then pour over chicken stock and vinegar.

7. Cover the pot, place in the oven and cook for 80mins.

8. Add the peas and cook for a final 10mins uncovered, then remove the pot from oven.

9. Remove the chicken and veggies from the pot onto a serving dish.

10. Gravy: Strain the remaining juices from the pot into a small saucepan and place on the stove top at a low heat. Add cornflour and whisk until gravy thickens. Pour gravy over chicken and veggies to serve!

If you don’t have a cast iron pot, this can be done with a large roasting tray covered with foil.

INGREDIENTS:

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STAYING HYDRATED

WATERMake sure you and your family are drinking enough water. Being dehydrated can make us feel tired and make it hard to concentrate!

Aim for at least 2 Litres of water per day.

WHAT DOES 2 LITRES OF WATER LOOK LIKE? 8 cups Get your family into the habit of drinking a cup of water when they wake up and before and after each meal.

4 standard size drink bottles (600ml) Make sure everyone keeps a drink bottle on them everywhere they go, so they can regularly sip away.

SOFT DRINKS, SPORTS DRINKS AND ENERGY DRINKSThese drinks are very high in sugar!One can of coke has a whopping 10 teaspoons of sugar in it!

FRUIT JUICEFruit Juice is not as healthy as it may sound.

One cup of fruit juice can have up to 7 teaspoons of sugar in it!

Although it may contain some vitamins, the amount of sugar is still much more than our body needs.

Your family is much better off getting their nutrients and vitamins from fresh fruit.

Sports and energy drinks can also have up to 10 teaspoons of sugar!

This amount of sugar will give us a quick energy burst but then our energy levels will quickly crash leaving us feeling very tired!

Sugar free soft drinks contain lots of chemicals that are bad for our health, so we recommend avoiding them too!

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MONDAYBreakfast . . . . . . . . . Eggs on toast

Lunch . . . . . . . . . . . . Chicken and coleslaw wrap

Fruit . . . . . . . . . . . . . Sliced apple and strawberries

High Fibre Snack . . Muesli bar

High Protein Snack . Yoghurt tub

Dinner . . . . . . . . . . . . Simple pasta salad

THURSDAYBreakfast . . . . . . . . . Cereal

Lunch . . . . . . . . . . . . Hummus lamb wrap

Fruit . . . . . . . . . . . . . Banana and strawberries

High Fibre Snack . . Muesli bar

High Protein Snack . Yoghurt tub

Dinner . . . . . . . . . . . . Hidden veggie pizza

FRIDAYBreakfast . . . . . . . . . Nut butter banana on toast

Lunch . . . . . . . . . . . . Cream cheese, cucumber sandwich

Fruit . . . . . . . . . . . . . Pear and watermelon

High Fibre Snack . . . Cracker and vegemite

High Protein Snack . Yoghurt tub

Dinner . . . . . . . . . . . . Fish and chips

SATURDAYBreakfast . . . . . . . . . Porridge with berries

Lunch . . . . . . . . . . . . Cheese and tomato toastie

Snack . . . . . . . . . . . . Hummus and crackers

Dinner . . . . . . . . . . . . Burgers

SUNDAYBreakfast . . . . . . . . . Eggs on toast

Lunch . . . . . . . . . . . . Use up leftover salads, meats, bread and wraps

Snack . . . . . . . . . . . . Use up left over muesli bars, yoghurt, crackers and fruit

Dinner . . . . . . . . . . . . Family chicken meal

TUESDAYBreakfast . . . . . . . . . Cereal

Lunch . . . . . . . . . . . . Hummus and salad wrap

Fruit . . . . . . . . . . . . . Banana and chopped watermelon

High Fibre Snack . . Crackers and vegemite

High Protein Snack . Nuts and seeds

Dinner . . . . . . . . . . . . One pan mince and rice

WEDNESDAYBreakfast . . . . . . . . . Porridge with fruit

Lunch . . . . . . . . . . . . Cheese vegemite tomato sandwich

Fruit . . . . . . . . . . . . . Sliced pear and mandarin

High Fibre Snack . . Popcorn

High Protein Snack . Hummus and veggie sticks

Dinner . . . . . . . . . . . . Potato top fish pie

MEAL PLAN FOR ONE WEEK For a family of 4. Under $160.

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SHOPPING LIST FOR ONE WEEK For a family of 4. Under $170.

FRUIT 4 mandarins

8 pears

2 bunches of bananas

1/4 watermelon

1 punnet of strawberries

4 apples

1 lemon

MEAT, POULTRY, FISH 500g lean beef mince

800g fish (400g each of 2 varieties)

500g chicken mince

1.6kg whole chicken

200g chicken breasts

DELI 1 tub hummus

4 slices of roast sliced lamb or beef

DAIRY & EGGS 2L low fat milk

1kg tub Greek or natural yoghurt

6 pack yoghurt pots

1kg block low fat cheese

1 tub cream cheese

2 dozen eggs

FROZEN 500g bag of mixed frozen vegetables

500g bag frozen peas

500g bag of frozen berries

PANTRY 1 can lentils 1 can corn 1 pack microwave brown rice 2 boxes muesli bars 1 box cereal e.g. weet-bix 500ml liquid stock 1 box wholegrain crackers 1 pack of plain popcorn pizza sauce

VEGGIES 7 tomatoes

2 cucumbers

1kg bag carrots

1 broccoli head

1 zucchini

1 onion

1 capsicum

150g mushrooms

1 garlic head

1 bunch spring onion

1 dill punnet

1 parsley bunch

2 coleslaw bags (500g)

2 bags lettuce/green salad

700g sweet potato

500g of baby potatoes

6 white potatoes

BREADS 2 loafs wholemeal bread

8 pack wholemeal wraps

1 pack wholemeal pita or 2 pizza bases

4 wholemeal rolls

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PANTRY ESSENTIALS Make sure the kitchen is stocked up on these

pantry essentials to complete the recipes

PANTRY ESSENTIALS Vegemite

Dijon mustard

Nut butter

Garlic powder

Honey

Cumin

Oats

Curry powder

Wholemeal flour

Extra virgin olive oil

Breadcrumbs

White vinegar

Cornflour

Vanilla extract

Mixed nuts and seeds

Brown pasta

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