Foods to avoid and recipe ideas.

How do I make healthy food choices?

  • Choose plant foods more often and in larger amounts than other foods. This doesn’t mean you have to eat a vegetarian diet. It does mean that fruits and vegetables need to figure prominently on your plate - ideally, half your plate. Plant foods contain many important nutrients such as fibre, vitamins and minerals. Some are excellent sources of protein as well.
  • Choose foods that are natural or minimally processed such as fruits, vegetables, eggs, rice, beans, milk and meat.
  • Whole grains provide more nourishment than refined grains. Grains such as brown rice, 100 per cent whole wheat, quinoa and whole grain pasta are some examples.
  • Use small amounts of oils, fats, sugar and salt. Oils and fats are calorie dense foods so limiting them makes sense. Animal sources of fat such as butter are high in saturated fat. Too much saturated fat is linked to an increased risk of heart disease, as is too much salt and sugar in our diets. Sugar is also linked to increased risk of obesity and dental caries.

Are there any foods I should avoid?

Yes. Foods that are highly processed provide very little nutrition and are a source of empty calories. These include packaged snack foods, soft drinks, energy drinks, instant noodles and others.

How can I prepare more healthy meals?

There are many excellent healthy recipes that you can prepare. Learning to cook is a necessary life skill for healthy eating. Where possible include your child in cooking and plan ahead to make meals happen. Find more healthy recipe ideas at: