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Eating for health and well being is about choosing foods from the Five Food Groups every day, while limiting foods that are not essential to our health.

  • Plan ahead and stock up on basic nutritious foods like wholegrain cereals and other grain foods, reduced fat milk, lentils or other legumes, eggs, and frozen or canned foods without added sugars or added salt – this way you can eat at home more often and cook meals yourself by adding fresh ingredients.
  • Choose a variety of types and colours of fresh vegetables and fruits that are in season.
  • Try new ways of cooking with vegetables like roasting, baking, barbequing and stir-frying.
  • Add extra vegetables and legumes to your recipes.
  • Use fruit for snacks and desserts.
  • Lean red meats are important, but a maximum of 455g a week is recommended.
  • Include at least 1 or 2 meat-free meals each week – include eggs, legumes such as beans and tofu, and nuts and seeds.
  • Choose reduced-fat varieties of milk, yoghurt and cheese.
  • Include small amounts of foods rich in unsaturated fats such as oils, spreads, nut butters/pastes and avocado.
  • Drink plenty of water instead of drinks with added sugars or alcohol.
  • Choose carefully when eating out- limit creamy, commercially baked or fried foods.
  • Store unused cooked food in the fridge.
  • Older people who have trouble with their teeth, may prefer softer textured or cooked vegetables and fruit, finely milled wholegrain cereal foods and dishes like soups, casseroles or stews.


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