Breakfast Wholegrain toast with polyunsaturated margarine 2 slices toast 2 teaspoon margarine Baked beans ½ cup canned beans Tomato 1 medium Glass of reduced milk 1 cup (250ml) SERVINGS Toast - 2 grain serves 10g unsaturated spread - 1 serve Baked beans - 1 vegetable serve Medium tomato - 1 vegetable serve Glass of reduced milk 1 cup (250ml) 1 Glass Milk - 1 milk/yoghurt/cheese serve Morning break Apple 1 medium Coffee with milk (small coffee) SERVINGS Apple - 1 fruit serve Coffee - ¼ milk/yoghurt/cheese serve Lunch Wholegrain sandwich with roast beef, reduced fat cheese and mixed salad with polyunsaturated maragarine 2 slices bread 65g roast beef 20g cheese 2 teaspoon margarine 1 cup mixed salad vegetables SERVINGS Bread - 2 grain serves Beef - 1 meat and/or alternatives serve Cheese - ½ milk/yoghurt/cheese serve Marg - 10g unsaturated spread (1 serve) Salad - 1 vegetable serve | Afternoon break Unsalted nuts 30g Coffee with milk 200ml (small coffee) SERVINGS Coffee- ¼ milk/yoghurt/cheese serve Nuts - 1 meat and/or alternatives serve Evening meal Fish prepared with olive oil + Boiled rice + Veg 100g cooked fillet of fish 14g unsaturated oil 1 cup boiled rice ½ medium potato ½ cup Broccoli SERVINGS ½ cup1 meat and/or alternatives serve 14g unsaturated oil (2 serves) 2 grain serves 1 vegetable serve 1 vegetable serve 1 vegetable serve Evening snack Fruit salad and reduced fat yoghurt 1 cup diced fresh fruit 100g yoghurt SERVINGS 1 fruit serve ½ milk/yoghurt/cheese serve This sample meal plan is for a man aged 19-50 years of average height, healthy weight and light activity. |
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This sample meal plan is for women aged 19-50 years of average height, healthy weight and light activity.
Highlighted above is the recommended number of servings from within each of the five foods groups.
Using this as a basis for what you will prepare for your meals is a great way to ensure you are eating the right things and the right amount! We will be posting examples of how to reach these servings within the next few days! STAY TUNED There are five principal recommendations featured in the Australian Dietary Guidelines. Each Guideline is considered to be equally important in terms of public health outcomes.
As young people/students, were aiming for Guidelines 1,2,3 and 5! (Unless pregnant/breastfeeding, which is not the majority) Guideline 1 To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious food and drinks to meet your energy needs
Guideline 2 Enjoy a wide variety of nutritious foods from these five groups every day:
Guideline 3 Limit intake of foods containing saturated fat, added salt, added sugars and alcohola. Limit intake of foods high in saturated fat such as many biscuits, cakes, pastries, pies, processed meats, commercial burgers, pizza, fried foods, potato chips, crisps and other savoury snacks.
b. Limit intake of foods and drinks containing added salt.
c. Limit intake of foods and drinks containing added sugars such as confectionary, sugar-sweetened soft drinks and cordials, fruit drinks, vitamin waters, energy and sports drinks. d. If you choose to drink alcohol, limit intake. For women who are pregnant, planning a pregnancy or breastfeeding, not drinking alcohol is the safest option. Guideline 4 Encourage, support and promote breastfeeding Guideline 5 Care for your food; prepare and store it safely If you've found yourself looking through these posts then you're probably looking for easy, but also delicious solutions for dinners and lunches like many young people short on money and time.
One pot wonders or no-cook foods seem like the only options when you're time poor or lacking energy after a long day of studying or working BUT if you use your time wisely, cooking things in an oven or slow cooker can work in your favour! It does take a little more preparation and a lot of time management skills but when you have those two things down you will be in store for some delicious and nutritious meals! Heres a quick example of what we do to make sure we can still eat roasted goodies but not feel like were wasting our time! 9 TILL 4 At University/Classes/Work 5PM Arrive home - Put mixed veg WHICH YOU HAVE CUT THE NIGHT/MORNING BEFORE into an oven tray with half a teaspoon of oil (Coconut oil is a great alternative but can be quite expensive) Place in oven at 170-180 Fan Forced Go and do your homework, have a shower, watch some tv, read a book, go for a run (if theres someone else in the house to make sure the house doesn't get burnt down), pat your dogs or do whatever you need to get done for an hour to an hour and a half depending how large you have cut your veg. ***TIP*** Cutting the veg smaller will decrease the cooking time but don't go too small! 6-6.30 EAT YOUR DELICIOUS MEAL Roasting vegetables is a healthy (as long as you don't cover them in fats/oils) way to cook your veg and they turn out delicious as long as you follow these simple rules:
There are many ways we can save money while planning meals.
Planning meals based on ingredients you can get on sale is a simple and effective way to still be able to have a home cooked meal while you're short on money. In order to do this, you could go through cookbooks, but that is time consuming and not what were after when looking at affordable meals for time poor students! Supercook.com is a website which uses a search bar system and tags to find recipes based on what you have in your pantry. Even when not on a budget, using this website as a way to use up leftover ingredients or as a way to explore different ways to use particular foods is a great idea! The website is free and easy to use for all who have access to it. The only real negative here is the recipes can be quite unhealthy - however if you're crafty, you can use substitutions to improve the nutritional levels of the recipes provided. Check out the website HERE Avocado is EVERYWHERE, for some people it is the holy grail of foods and there are over 2 million pictures of avocado on Instagram!
For those of us new to the healthy eating scene is can be a bit intimmidating so we've decided to outline some of the pros and cons of avocado. The "Bad" Avocado Avocado contains high amounts of fat. About 29 grams per avocado! Each avocado many contain about 200-300 calories which may deem daunting if you are counting calories. Avocados also contain chitin's which is an enzyme. This isn't necessarily a bad thing UNLESS you are allergic to latex and you touch or eat an avocado. For people with such an allergy you may have a reaction so its best to steer clear. If you're on a budget, avocados may not be for you. They are quite small and quite expensive making them more of a luxury item for most. When first buying avocados be careful of how firm they are. If you are wanting to use the fruit straight away, you don't don't to buy one hard as a rock. If you want to use it a few days later, buying one which is quite firm is the best idea. When avocados are too hard, it makes it difficult for some recipes which require mashing or spreading. When they are too soft, they begin to brown and lose their lovely green colour and can have a slightly different taste. Avocado Benefits Avocados have many benefits which may be unexpected. The oils found within Avocados are used in a wide range of beauty products found all over the world due to their ability to enhance skin and hair. Blood pressure can be regulated because of the amounts of potassium and folate found in the fruit. Cholesterol can be controlled because of the oleic and linoleum acids - reducing the bad cholesterol and raising the good. The potassium content helps to balance electrolytes for healthier nerves and muscles. Oils can help soothe skin conditions such as psoriasis. As pointed out in the negatives, avocado has quite a high fat content, however this kind of fat is not the same as the kind of fat you would be getting if you were eating a cheeseburger! The body does needs some fats and along as you have a somewhat balanced diet, the fat content of an avocado shouldn't be a major issue. Why is it important to eat fruit?
Eating fruit provides health benefits — people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health and maintenance of your body. Nutrients
Health benefits
A great website which covers ALL the basics of cooking and cooking methods - Link Available in the 'Quick Links' section on the Resources Page.
OR Click HERE for website |
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