Post on 17-Jan-2016
Session three: Healthy eating
Cooking for One or Two
Cooking for One or Two
Cooking for One or Two Programme
Australian Dietary Guideline 2014
Cooking for One or Two Programme
Breads, cereals, rice, pasta and noodles• 4 ½ serves for men and 3 serves for
women (minimum requirement for 70+ years)
How much should I consume each day? How much should I consume each day?
Cooking for One or Two Programme
Tips on how to include more of these foods• Add rice as part of a main meal and
dessert • Add barley
Vegetables and legumes • 5 serves (minimum requirement for 70+ years)
How much should I consume each day? How much should I consume each day?
Cooking for One or Two Programme
Tips on how to include more of these foods• Add LOTS of vegetables to soups, casseroles etc.• Eat as snacks• Salad sandwiches
Fruit • 2 serves (minimum requirement for 70+ years)
How much should I consume each day? How much should I consume each day?
Cooking for One or Two Programme
Ways to include more fruit each day
• Fruit smoothies• Fruit snacks
Milk, yoghurt and cheese • 3½ serves for men and 4 serves for women
How much should I consume each day? How much should I consume each day?
Cooking for One or Two Programme
Ways to include more milk, yoghurt and cheese• Adding cheese to sandwiches• Having milk as a drink • Yoghurt as a snack
Meat, fish, poultry, eggs, nuts and legumes
• 2 ½ serves for men and 2 serves for women.
How much should I consume each day? How much should I consume each day?
Cooking for One or Two Programme
Tips on how to include more of these foods• Egg or meat sandwiches• Add legumes to stir-fry's and salads
Guidelines for healthy eatingGuidelines for healthy eating
Cooking for One or Two Programme
Australian Dietary guidelines 2014
Vegetable casserole with steamed fish filletsVegetable casserole with steamed fish fillets
Banana berry splitBanana berry split
Today’s Recipes Today’s Recipes
Cooking for One or Two Programme
RecipesRecipes RecipesRecipes
Cooking for One or Two Programme
Recipes Recipes
Cooking for One or Two Programme
Berry Banana SplitBerry Banana Split
References • Australian Government 2014, Australian Dietary Guidelines, photograph, accessed 28 July 2014 < www.eatforhealth.gov.au/food-essentials/how-much-do-we-need-each-day >
Cooking for One or Two Programme