Eating a nutritious diet gives you more energy, improves your health and helps you feel better.
It is important to get at least 2 serves of fruit and 5 serves of vegetables each day.
There are many simple ways in which you can add more fruit and vegetables (2&5) to your daily food intake - small changes each day can make a big difference.
5 Tips for Healthy Eating
- Plan your meals: Write down what you will eat and when, for a two to three day period
- Think before you eat: Is this food choice good for me?
- Keep busy: Plan regular physical activity and be involved in social activities
- Drink tap water: 6-8 glasses per day is recommended for hydration and digestion
- Ask for help: Visit your GP and ask for help to improve your physical health
Healthy Cooking IdeasHealthy cooking is simple.
In many cases, your favourite recipes can be modified so they offer a healthier alternative that still tastes great.
- If you need to use oil, try cooking sprays and apply oil with a pastry brush
- Microwave or steam vegetables instead of boiling them
- Don’t automatically add salt to your food – try it first
- Choose fresh or frozen vegetables instead of canned vegetables
- Use a low salt butter or margarine
- When browning vegetables, put them in a hot pan then spray with oil, rather than adding the oil first to the pan. This reduces the amount of oil that vegetables can absorb during cooking
- Include more stir-fry recipes in your diet. Stir-fried vegetables are cooked quickly to retain their crunch (and associated nutrients)
- Choose the reduced-fat version of a food if it exists – for example milk, cheese, yoghurt, salad dressing and gravies
- Use skinless chicken breasts and leaner meat cuts – look for the Heart Foundation tick of approval
- Substitute whole grain flour for white flour when baking
- Substitute cornstarch for white flour when thickening a sauce or casserole
- A pan or saucepan made with a nonstick metal surface eliminates the need for oil – it allows you to cook food without it sticking
Adding more fruit and vegetables (2&5) to your daily intakeFruits and vegetables are necessary for your health and well-being.
They contribute important vitamins, minerals and fibre that are essential for everyday living.
You should aim for at least 2 serves of fruit and 5 serves of vegetables.
Eating more fruit and vegetables (2&5) lowers the chance of developing osteoporosis, heart disease, diabetes, high blood pressure and even some cancers.
Here are some simple ways of adding fruit and vegetables (2&5):
- Add a can of chopped tomatoes to stews, casseroles or mince dishes
- Make a sugar-free jelly and add some drained canned fruit
- Remember baked beans are a member of the fruit and vegetable group
- Bananas and stewed apples are great on top of cereal
- Chop vegetables into fingers and use for snacks when you get the munchies
- Prepare a fruit salad, chopping fruits and mixing in a bowl covered in orange or apple juice. This can be left in the fridge for two days and makes a delicious fruit cocktail