Unhealthy food choices and inadequate nutrition can lead to an increase in osteoporosis, heart disease, diabetes, high blood pressure and even some cancers.

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

1. Plan your meals: Write down what you will eat and when, for a two to three day period
2. Think before you eat: Is this food choice good for me?
3. Keep busy: Plan regular physical activity and be involved in social activities
4. Drink tap water:  6-8 glasses per day is recommended for hydration and digestion
5. Ask for help: Visit your GP and ask for help to improve your physical health

Healthy Cooking Ideas

Healthy 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 intake

Fruits 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

References

• Go for 2&5: www.gofor2and5.com.au
• Healthy Cooking Tips, Better Health Channel: www.betterhealth.vic.gov.au