Healthy eating- easy ways to make it part of your day
Healthy eating- while PREGNANT
Healthy eating- while BREASTFEEDING
Healthy eating- FOR MUMS (not breastfeeding)
Healthy eating- easy ways to make it part of your day
It’s easy to get a balanced diet. Simply add an extra serve of fruit or veggies to the meals and snacks that you already eat.
Try some of these ideas….
Vegetables:
- Add an extra serve of salad to your sandwich or roll.
- Heat leftover veggies, a cooked egg or reduced fat cheese on toast.
- Top English muffins or crumpets with diced vegetables and sprinkle with reduced-fat cheese for a quick mini-pizza.
- Add extra veggies or legumes (dried peas, beans or lentils) to recipes for:
- Meatloaf, patties and stuffings.
- Stews and casseroles.
- Stir-fry, pasta and rice dishes.
Fruit:
- Add fruit to your breakfast cereal or yoghurt.
- Blend soft fruit (e.g., bananas, strawberries) with low fat milk, yoghurt and ice for a frothy fruit smoothie.
- Add chopped or sliced fruit to salads.
Below are three planners. The first planner is for women who are PREGNANT. The second planner is for women who are BREASTFEEDING, and the third planner is for women who are simply looking after their family. Check out the one that is right for you.
Healthy eating- while PREGNANT
Remember the goal for pregnant women is to "Go for 4 & 5". That means eating at least 4 serves of fruit and 5 serves of vegetables EVERY DAY during your pregnancy for you and your baby's healthy development.
Use this planner especially designed for pregnant women to watch what they eat and make healthy eating plans. Click on the planner to enlarge it.
Healthy eating- while BREASTFEEDING
Your energy needs are high when you are breastfeeding. Some of this energy will come from the weight you gained during your pregnancy. But also think bout choosing foods that will meet your need for more nutrients, like protein, calcium, folate, vitamin A and vitamin C.
These nutrients will come from eating more fruit and vegetables, plus food from the other food groups.
Remember to drink at least 2 litres of water a day, too.
Use this planner especially designed for breastfeeding women to watch what they eat and make healthy eating plans. Click on the planner to enlarge it.
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Healthy eating- FOR MUMS (not breastfeeding)
A healthy eating plan for mums who are not breastfeeding is to include at least 2 serves of fruit and 5 serves of vegetables every day. For other recommendations revisit the nutrition section.
Use this planner especially designed for women who are not pregnant or breastfeeding to watch what they eat and make healthy eating plans. Click on the planner to enlarge it.