Changes when cooking

By making small changes in your everyday cooking and choosing ingredients that are healthier, you will already make a difference. Remember to make gradual changes – your family won’t notice the difference and the changes will be more sustainable.

Tips on including 5-a-day

Some families struggle to include the recommended 5 fruits and veggies per day. This is essential to your health as they are packed with vitamins, minerals and fibre. Try some of these ideas – including 5-a-day will be a breeze.

  1. Plan meals to include seasonal fruit and vegetables. If your family does not enjoy veggies on their own, add them to soups and stews to still include them in meals.
  2. Fruit and veggies are most flavourful when in season and often more affordable. Using these in meals or as snacks will add flavour and colour to your diet. Baby carrots or other veggies are great as a mid-morning or afternoon snack.
  3. Roasted veggies, like butternut, peppers, baby marrows, mushrooms, beetroot, carrots, broccoli, potatoes and sweet potatoes can even be a meal on its own. Or add to pasta with a tin of beans or lentils for a delicious vegetarian meal.
  4. Fruit like avocados, oranges, grapefruit and papaya can easily be added to meals. Try a winter fruit salad or use oranges, banana and pears as a pancake filling.
  5. Serve baked puddings with fruit, instead of cream or ice cream for a healthy alternative. It adds fibre to your meal. Good options are berries, pears, citrus or guavas.
  6. A green salad with fruit like grapes, berries, oranges or apples with green beans or asparagus is a nice alternative to a typical mixed salad.
  7. Add seasonal fruit to your breakfast for a good start to the day. It’s great with cereal, in yoghurt or as a salad. Try banana and strawberries, mango or peaches. Orange segments or pear slices are also delicious.
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