Healthy Eating Plan

Who’s the plan for?
The plan is designed for a healthy adult man and woman. Any adult interested in eating well can follow the plan, with a couple of precautions.

Can my family follow the plan?
The food and recipes included in the plan are everyday healthy foods that your family and friends will also enjoy. A whole family approach to a healthy lifestyle is also environment to help children develop the skills they need to develop and maintain a healthy lifestyle.

Different people in the family will have different appetites and needs depending on their age and activity level.

How much should I eat?
If you are physically active and following a healthy eating plan it’s difficult to overeat. Plant based foods make up a large proportion of the healthy eating plan and these foods are low in fat and high in fibre. You would have to eat very large quantities of them to eat too many calories. What sensations will be your cue to eat? Snacks

FAQ’s

Planning and enjoying healthy eating
Healthy eating is easy when you are organised and have appealing healthy foods available. Planning ahead

Food shopping

Food preparation

Remember, with a little planning, healthy eating is easy!

You can download the Healthy Eating Plan:

Healthy Eating Plan – Week 1

The recipes included in this plan are all in the free Recipes for Life recipe booklet featured in the Herald Sun on 17th October 2006. California rolls

Fish fillets with couscous, spinach and salsa

Omelet express

Oriental chicken summer salad

Healthy eating plan – Week 2

We’ve also included a handy print and keep shopping guide to base your shopping list on.

1. Fruit and veg have pride of place.
Stock up on a wide variety including fresh, canned and frozen fruit and vegetables. There’s even pre-washed bagged vegetables (such as dark green leafy vegetables) or frozen chopped mixed vegetables for convenience. Buy fruits and vegetables in season (check out MarketFresh for a list) for awesome taste at a great price. Check out this week’s article on fruit and veg for lots of meal and snack ideas. So make your trolley and your meals a rainbow of different colours and include things like berries, dark green leafy vegetables, deep orange pumpkin, oranges, broccoli and leafy greens. Whole grains contain all three layers of the grain, such as the husk, the germ and the starchy part. Whole grain breakfast cereals such as bran flakes, un-toasted muesli and wholegrain breakfast biscuits.

Breads such as mountain bread, pita bread, corn, rye or pumpkin bread with lots of grains and seeds such as multigrain or soy and linseed.

Brown rice (can be great mixed with white rice).

Wholegrain crackers.

Plain popcorn.

3. Leave unhealthy fats behind
Saturated and Trans fat increase our risk of lifestyle diseases, so leave them behind and stock up on low fat foods, and small amounts of the healthy polyunsaturated and monousaturated oils. Fish, avocado and nuts are also good sources of healthy fats.

To leave unhealthy fats behind:

Skip the commercial crisps, cakes, chocolate and biscuits (even oven baked ones) – choose fresh fruit, nuts (caution for those with allergies), wholegrain crackers and low fat dairy foods for snacks instead.

4. Skip the soft drink aisle!
Research has shown that drinking excess amounts of soft drinks contribute excess calories/kilojoules, which increases your risk of being overweight. Limiting soft drinks is especially important for children. Children don’t need fruit juice either. Fresh fruit is the best choice. For thirst drinks, lots of water. A healthy trolley is a good start to a health family!

The ‘Go for your life’ Healthy Pantry and Shopping Guide

You can download the Healthy Eating Plan:

Healthy Eating Plan – Week 2

The recipes included in this plan are all in the free Recipes for Life recipe booklet featured in the Herald Sun on October 17th 2006. Grilled chicken and spiced vegetable couscous

Lentil, roasted baby beet, brussels sprout leaves and shallot salad

Simple rice meal

Stuffed mushrooms

Healthy eating plan – Week 3

Eating Well Away from Home

We’re now into week three of the healthy eating plan and you are probably feeling more energetic and pleased with how tasty and easy a healthy eating plan can be. Party Season

You can download Week 3 of the Healthy Eating Plan:

Healthy Eating Plan – Week 3

The recipes included in this plan are all in the free Recipes for Life recipe booklet featured in the Herald Sun on October 17th 2006. Asparagus frittata with balsamic dressed salad

Healthy eating plan – Week 4

You have stuck with things for long enough now to see that healthy eating is a lifestyle change and not a ‘diet’. Healthy eating is about making small changes (we’ll call them goals here) that suit your family and your lifestyle. Deciding on your healthy eating goals

Staying motivated

Healthy eating for the whole family
It’s important for everyone in the family to follow a healthy lifestyle. Family life has a big impact on children’s eating habits and their health. Parents can help their children develop healthy eating habits for life by being a positive role model and providing lots of opportunities for children to choose healthy food. Here are some tips to get the whole family on the road to healthy eating. You can download Week 4 of the Healthy Eating Plan:

Healthy Eating Plan – Week 4

The recipes included in this plan are all in the free Recipes for Life recipe booklet featured in the Herald Sun on October 17th 2006. Aromatic silken tofu

Cannellini beans with tuna, cherry tomatoes and baby spinach

Grilled corncakes with wild rocket and smoked salmon

Stir-fried baby bok choy

Stir-fried vegetables

Velvet chicken and sweet corn soup