Balanced Meals Made Easy

Simple ways to get the right mix of nutrients in every meal.

Balanced Meals Made Easy

Eating Well:

Eat protein-rich foods
Good sources of protein are lean meat, fish and legumes

Lean Meat & Poultry
Some types of meat are high in fat, particularly saturated fat, which is not good for your heart health. Try to go for the leanest option whenever you can. As a general rule, trim all visible fat off meat before cooking it and take the skin off chicken. The more white you can see on meat, the more fat it contains.
Fish
Fish is not just an excellent replacement for fatty meats; it also helps look after your heart because it contains omega 3 fats. Try to eat at least two meals containing fish a week. The best sources of omega 3 fats are the oily fish like salmon, sardines, mackerel and tuna.

Legumes
Legumes include beans, peas, and lentils, such as baked beans, lentils (red, green, yellow, brown), kidney beans, and chickpeas. These foods add bulk and fibre to a meal and are low in fat.
Try adding legumes to soups, casseroles and meat dishes to add extra texture and flavour. By using more legumes and less meat in your dishes, not only will you have a great tasting meal, but it will also be lower in fat and higher in dietary fibre.

Top tips for eating more fruit and vegetables

Add chopped fresh or dried fruit to your breakfast cereal for extra crunch and flavour
Use fresh fruit to make a delicious smoothie
Have a bowl of salad with a meal
Use vegetables like tomato, cucumber and grated carrot to add taste and variety to sandwiches
Brighten up rice or pasta salads with chopped vegetables like capsicum or fruit like sultanas
Try a bowl of home-made vegetable soup, with a selection of tasty vegetables such as potato, sweet corn and tomatoes
Use vegetables such as carrots, leeks and parsnips to bulk out casseroles, stews or soups
For a crunchy texture add chopped vegetables (such as onions, carrots, or zucchini) to a dish

Experiment and treat yourself to more exotic fruits such as lychees or mango, instead of more indulgent sweets.

Balanced Meals Made Easy

Balanced Meals Made Easy

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