s ing good eating/media...to cook for one. Contents Celebrating everyday meals 4 Eating out, buying...

Food for enjoyment and good health

celebratinggood eating

Seniors

Food is at the centre of many of our celebrations. Traditional foods are a part of every culture. Many families have their own ‘traditional food’ that they eat on special occasions, or special recipes that have been passed from generation to generation. We celebrate all sorts of important events in our lives by eating and sharing food. Enjoying great food is about more than just the taste. Food is a wonderful way to connect with others – cooking together, going out for meals together, and celebrating special events at home with family and friends. Enjoying food is a great way to enjoy life – at any age.

Over the years the richness of our multicultural and multi-faith society has introduced many new traditions: some of us celebrate Ramadan and Passover with special foods, Greek Easter with traditional tsoureki bread, Chinese New Year with dumplings. Christmas time foods vary widely across the world – fish soup in Hungary, dumplings in Poland. Why not try something new? Connect with other communities through a joint love of food.

The food we choose to eat can make a huge impact on how we feel – both on a daily basis and longer term. Food is essential for health and vitality. Health issues can affect what we can eat, and of course, what we eat has an impact on our health. Therefore it is important to eat well and make every mouthful count. But changing our diet doesn’t mean food must become less enjoyable. We can continue to take pleasure in all the foods we love by making some easy changes to how we cook or how often we eat.

What’s important is what we do everyday, not what we do occasionally.

As we get older, and for some of us, have more time alone, it can be harder to be inspired about cooking. But as a single person and OBE (over bloody eighty) myself, taking charge of our own wellbeing and preparing nourishing food for ourselves as long as we are able is a great thing. Inspiration and motivation are important parts of living and as we get older it takes more effort to make these priorities. Buying a cookbook and enjoying experimenting with an unfamiliar dish is one way of becoming inspired to try something new. Choosing a nutritious recipe can also give you a good health boost at the same time.

As you will discover in this booklet, preparing healthy meals doesn’t have to be time consuming and it doesn’t have to break the bank. We have compiled lots of ideas for eating on a budget, preparing meals for one, putting together very simple but

interesting and enjoyable menus and tips for discovering new cuisines. And remember, we have a wealth of experience of our own that we can draw on for preparing and enjoying good food!

Variety is the spice of life – get motivated and experiment, try different cuisines, keep it fun, and celebrate good eating.

Elizabeth Chong Celebrating good eating ambassador 2012 Victorian Seniors Festival

celebratinggood eating

Seniors

www.seniorsonline.vic.gov.au 32 Celebrating good eating 2012

Celebrating everyday meals•Planyourmealsandsnacksahead

of time so it doesn’t seem like such a chore to think of healthy menus on the spot at mealtimes. This will also help ensure you are eating a variety of foods.

•Includeavarietyofcolours,flavoursand textures in meals. If your taste buds seem less sensitive, add extra flavouringsuchasherbs,spices,lemon juice or cinnamon.

•Spendalittletimeonpresentation.You are more likely to enjoy a meal if it’s visually appealing as well as tasty. Extra touches like garnishes on food andaflowerinavase,abright

placemat on the table or the good dinner ware and cutlery can make meals more appealing or a bit special.

•Inviteafriendtodinner.Thiswillencourage you to cook something more special and you will enjoy the company. When the friend returns the invitation that will mean one night you won’t have to cook!

•Startapotluckcluboramealclubwhere members take turns preparing a meal for each other. Talk to neighbours about organising a street food party.

•Ifit’saniceday,takeyourlunch to the park for a picnic. Invite a friend along.

•Trycookingsomethingyou’venevercooked before. The Centre for Adult Education (www.cae.edu.au) offers all types of cooking classes, or ask about cooking courses at your local

Neighbourhood House. Look for new and interesting recipes in newspapers, magazines or on the internet.

•Contactyourlocalcouncil or community health service for information about eligibility for delivered meals, community gatherings for meals or learning to cook for one.

ContentsCelebrating everyday meals 4

Eating out, buying in 6

Cheap eats at home 8

No need to cook at all! 10

Fabulous food for one 11

Fun growing your own food 12

Enjoying food with children 13

Making food shopping fun 14

Healthy eating – putting it into practice 15

Choosing foods to help sustain the environment 22

Using your Seniors Card 24

Lots of information, lots of help 25

Try something

different. Why

not take cooking

classes? My oldest

student is 87.

Elizabeth Chong

This guide was released in October 2012 at the Victorian Seniors Festival alongside the Celebrating good eating events occurring across the state. This guide is available for download on Seniors Online at www.seniorsonline.vic.gov.au.

The information in this guide complements and aligns with the Victorian Healthy Food Charter. Developed by the Victorian Department of Health as part of the Victorian Healthy Eating Enterprise, the Healthy Food Charter is designed to guide anyone involved in promoting or providing healthy food to Victorians. If you are involved in a community organisation or event that involves food, you may like to look at this.

For a copy of the charter visit: www.health.vic.gov.au/prevention/vhee.


Whether dining out by yourself or with friends, cafes and restaurants can provide a great eating experience and let you experiment with food you might not normally eat. Here are some ideas for more nutritious options when trying different cuisines:

• Italian: choose tomato-based pasta sauces instead of cream-based sauces.

• Japanese: a good chance to try some lovely fresh fish. Seaweed/nori and tofu (high protein and soft) is very nutritious too – give it a try!

• Greek: offer delicious tender, grilled seafood and meats, salads, stuffed peppers. Calamari is a good source of omega-3 fats.

• Chinese, Vietnamese and Thai: choose steamed rather than fried rice and limit deep-fried options, take advantage of all the vegetable dishes and warm, nourishing soups.

• Indian: a good chance to try some lentils and chickpeas – they are high in fibre and also protein and iron – a nice change from meat. Try a raita side dish or lassi drink – made from yoghurt to get in some calcium too! Avoid coconut based curries which are high in saturated fat.

Eating out, buying inEating out or grabbing some takeaway is a great way to try different foods and to avoid cooking all the time! It can still be healthy if you follow these suggestions:

•Where’stheveg?Choosedishesbased on vegetables. Ask if the meal comes with veg or salad as a side serve (often they do not these days).

•Choosesandwiches,rollsandburgers that have lots of salad vegetables and are made with wholemeal or wholegrain bread.

•Asktohavesaladdressingsandsauces served ‘on the side’. Ask the waiter to ‘hold’ the mayo, salt or cream.

•Ifwatchingyourweight,avoiddeep-fried foods – for example, choose grilled meats and fish instead of battered, and rice or potato instead of chips or fries.

•Iftheportionsizesarelarge,arrangeto share the meal with a friend – this helps your wallet and your waistline.

•Enjoyanoccasionalsmallglassofwine with your meal – it can also help stimulate a poor appetite.

•Takeadvantageofmealsprovided at church groups, school fetes, community festivals and social groups. Local councils can often provide information about these groups.

Last year I had my

80th birthday and my four

children put on a fantastic dinner

to celebrate it. There was beautiful

and delicious finger food for 80

people at my daughter’s house.

It was a fabulous and memorable food

celebration. Of course, we do go out

to Chinese restaurants as a family

and enjoy that as well, leaving it

all up to the master chefs!

Elizabeth Chong

30Celebrating good eating!For information about the festival each year visit www.seniorsonline.vic.gov.au or call Seniors Information Victoria on 1300 135 090.


for use in a variety of meals and snacks. Buy canned beans, chick peas, or lentils and use them in soups and stews or add them to salads.

•Peanutbutterorhummus(dip)isalso a less costly meat alternative. Use it on sandwiches or for a snack on wholegrain crackers.

•Optforleanbutcheapcutsof meat like chuck steak or gravy beef and use them in a stew or casserole to produce a tender and tasty meal – ‘slow cooking’! Skim the fat off the top after it’s been in the fridge overnight.

•Tinnedtunaorsalmon(inspringwater) is cheap and versatile. Use it in omelettes, casseroles, in pasta and rice or as a pizza or potato topping.

•Tofuisanotherversatileandeconomical meat alternative. Use regular tofu in stir-fries or casseroles, barbecue it or add it to salads.

•Makeyourowntastystockfor soup from a left over chicken carcass you’ve had and trimmings from vegetables – celery leaves, mushroom stalks, tomato and pumpkin cores. Freeze them for another day if you’re not ready to use them.

Cheap eats at homePaying attention to how you shop can help you get the best value for money! There is a common view that healthier foods seem more expensive. However, when you weigh up price per kilogram or cost for nutritional value, they are often not at all. Supermarkets now provide the ‘price per 100g’ on the price tag – this is a useful budgeting tool!

•Buylocallyin-seasonfruitsandvegetables, when they’re at their best. Or buy frozen vegetables, picked at their peak of freshness and quick frozen – they are nutritious and economical.

•Rootvegetableslikepotatoes,carrots, parsnips, turnips, sweet potatoes and onions are often great bargains and keep well; use them in soups and stews.

•Checktheclearanceareaintheproduce section for ‘just passed peak’ fresh fruits and vegetables. Over-ripe bananas are great in muffins or smoothies. Over-ripe stone fruits, apples or pears can be stewed and frozen or shared. Over-ripe tomatoes can be used in casseroles and pasta sauce.

•Driedfruitslikesultanas,datesandprunes last well in the cupboard and are a good addition to muffins, loaves, salads and some stews.

•Useleftovercookedvegetables in soups, omelettes, or with rice or pasta.

•Day-oldwholegrainbreadorrolls are perfect for toast, grilled or toasted sandwiches, or breadcrumbs. You can also freeze them and use them later.

•Awholeloafofraisinbreadis often the same price as one or two muffins. Keep in the freezer and toast – a cheaper and healthier snack to muffins too.

•Trylonglifecustardandmilk – often a bit cheaper than fresh, and can be kept in the cupboard to always have on hand. Remember to keep it in the fridge after opening.

•Eggsareaterrificalternativetomeat; try an omelette, frittata or zucchini slice for lunch or dinner. Add a hard-boiled egg to a salad, or enjoy one as a snack.

•Bringonthebeans!Trygoodold-fashioned baked beans on toast for a quick and wholesome meal. Dried beans are probably one of the most economical and healthy products you can buy – soak them

Eating well and on a budget – it is possible: www.foodcentsprogram.com.au/shop-smart/true-cost-of-food


No need to cook at all!You don’t need to cook every day if you don’t want to – you can still get nutritious, enjoyable meals very easily and quite cheaply. You may also enjoy exploring markets, supermarket and delicatessen shelves and green grocers for new products!

•Ready-madesalads,soup,cookedmeat, fresh fruit salads from supermarkets or delicatessens are great to grab on the go.

•Supermarketssellsomegreat ready-made single serve meals – frozen or fresh (deli or fridge section) – keep a few favourites in the freezer for times when you feel like an easy meal.

Fabulous food for one•Cookabarbecueforyourselfand

throw everything on it!

•Useacasseroledish,slowcooker or single pot to cook a lean cut of meat and vegetables. Eat one serve and freeze the rest.

•Stir-fries,curriesandricearegreat‘one pot’ meals – add plenty of vegetables.

•Tryready-cookedriceavailableinsmall packets in supermarkets – try brown rice for a high fibre change.

•Addtodeliveredmealswith fresh vegetables and fruit, fresh wholemeal bread or toast, and salads.

•Findacafeorrestaurantclosetohome where you can have a coffee or eat in comfort and get to know the staff and other customers.

•Freshlypreparedorcannedsoupsmake hearty, convenient meals.

•Addleftoverorcannedorfrozenvegetables to an omelette.

•Smallpitabreadsmakequickandeasy single serve pizza bases. Choose grainy or wholemeal ones to boost fibre. Put some in the freezer for another time.

•Buyfruitatdifferentstagesofripeness – one that’s ripe and ready to eat, another that’s ready for tomorrow and one for a few days from now.

After my wife died I didn’t know how I was going to feed myself. Then I found all her old recipes in a box on top of the fridge. I now make my favourite stew once a week and freeze it in portions. I also make a big pot of a different soup each week. Roger, Strathmore

With the children

now gone, I often eat

alone and am happy to do so

as long as the food is good.

When I am cooking for myself,

I like being a little extravagant.

I might purchase a nice beef

fillet for stir-frying with

some fresh greens.

Elizabeth Chong

Angling for some fresh fish?If you like your fish really fresh, you can always catch it yourself! Remember to always stay safe – if you’re by yourself let someone know where you’re going and for how long. If you’re a Seniors Card holder or aged over 70 you will not need a fishing licence in Victoria.

Ask for a free hard copy of the Victorian Recreational Fishing Guide from your local fishing tackle shop or call the Department of Primary Industries on 136 186 or go to www.dpi.vic.gov.au/fisheries/recreational-fishing.


Fun growing your own foodGrowing your own produce in the garden is rewarding, often tastes better than bought goods and can save you money. Plus, you know you’re eating fresh food and tending the garden helps keep you active.

•Gotlimitedspace?Growyourproduce in pots: herbs, tomatoes, lettuce, silver beet, bok-choy, spinach, strawberries, rhubarb, citrus and olive trees all grow well in pots. Try pruning your citrus or stone-fruit trees into a hedge shape or espaliered along a fence for extra interest in the garden. Or experiment with growing your plants in unusual containers – an old bath, or an old wheelbarrow that can be moved around to get the sun.

•Searchontheinternetandinbookshops and plant nurseries for information about growing vegetables in small spaces, even spaces with little sun.

•Somecouncilsruncommunitygardens – it’s a great way to meet people in your neighbourhood. Phone your local council or check its website to find out about community gardens in your area (see www.communitygarden.org.au).

•Toomuchfoodtoeatonyourown?You can always make jams or chutneys, or share and exchange food with family, friends or neighbours.

•Perhapsyoucouldaskaneighbourfor a plot of space in their garden, and share the produce.

Enjoying food with childrenKids love discovering new foods. Sharing these experiences with your grandchildren, neighbours or friends’ children or grandchildren can be rewarding and fun!

•Includechildreninsafe,enjoyableaspects of food preparation. They are much more likely to try something new if they have a hand in preparing it.

•Preparehealthysnackssuchaschopped raw vegetables and fruit. Depending on their age you can use it as an opportunity for them to learn colours, shapes and names of foods.

•Includechildreningardening,especially picking ripe tomatoes and berries. If you don’t have produce in your garden, go on an excursion to pick some (eating some while enjoying the experience). This will help kids appreciate where food comes from.

•Haveapicnicinthelocalparkor the backyard.

•Givethemthechallengeofplanningand preparing a meal themselves, with your help to shop, prepare, cook and enjoy together.

My grandkids set up a garden at their school and showed me how. Now I’m growing my own carrots, strawberries, tomatoes and green beans. I’m going to start a herb garden next.Maureen, East Doncaster

There is great

pleasure in being able to

pick something from your own

garden to cook and eat

immediately. It is certainly quicker

and easier than going down to the

supermarket! Herbs are particularly easy

to grow and use because you can snip

off a few herbs that you need and there

is no wastage. It is so rewarding

because they taste so different when

they are fresh from your garden.

Elizabeth Chong

Limited cooking facilities, limited spaceManypeoplehavelimitedcooking equipment and limited space. This may be because of the type of housing they choose to live in – including caravans! Even in small spaces and with limited cooking equipment there are lots of choices for enjoyment, variety and fun with food. Don’t let a small barbecue, one hot plate, a toaster oven, a mini microwave oven or a shared kitchen stop grand ideas. There are recipe books for all these types of cooking too!


Healthy eating – putting it into practiceMany people eat less as they get older – this can make it harder to make sure your diet has enough variety to include all the nutrition you need.

•Beasactiveaspossibleto stimulate your appetite and maintain muscle mass.

•Addfruitsandvegetablesto every snack and meal.

•Eatfoodsthatcontainlotsofnutrients rather than lots of kilojoules such as eggs, lean meats, fish, liver, low-fat dairy foods, nuts and seeds, legumes, fruit and vegetables, wholegrain breads and cereals.

•Limitfoodsthathavelotsofkilojoules and saturated fat and are low in nutrients such as cakes, sweet biscuits and bars, savoury snack foods and crisps and soft drinks.

•Choosefromawidevarietyoffoods.

•Aimtohave4servesofdairy each day to ensure you get enough calcium.

•Choosefoodsthatarehighinfibresuch as wholemeal or wholegrain foods, fruits and vegetables, leave skins on salad and cooked vegetables to increase fibre intake.

•Drinklotsoffluid:6-8glassesperday. This can include water, tea, coffee, milk drinks, and soup. Fluids can also be increased by eating ‘watery’ fruits – like watermelon!

•Reduceaddedsugars.Readlabelsto find out how much sugar has been added to packaged foods and drinks. Even foods labelled ‘low fat’ might have added sugar!

Making food shopping funShopping for food can be a great social activity, especially when you discover new foods and great places to buy it.

•Farmersmarketsarepoppingup all over Victoria and supply all kinds of fresh foods and home-grown produce. Farmers markets are great to discover with friends (see www.vicfarmersmarkets.org.au).

•Lookforfreshfoodshopsanddelicatessens in your area. These types of shops are a treasure-trove of new and fresh tastes and often have ready-made meals such as quiches or pies.

•Investigatethecuisineofothercultures. There are many Asian, Middle-easternandJewishsupermarkets that stock foods that you might never have tried. Even the aromas in these shops can introduce you to new sensations.

•Keepyoureyeoutforinternationalfood fairs run by councils or local fetes organised by community groups or schools.

•Buyashoppingjeeportrolley (or suggest it as a birthday or other gift from family or friends) and walk to local shops or markets.

•Makeadayofit–plananoutingwith a friend to a food market. For example,theQueenVictoriaMarket,FootscrayMarket,DandenongMarket,ormarketswhereyoulive.

•Ifit’sdifficultforyoutogettotheshops, investigate online food shopping or phone orders from your local supermarket – they often have a delivery service. Ask your local council if you are eligible for shopping support.

My neighbour and I take it in turns to do the shopping. We buy the large boxes of cereal and divide them up between us. We get as much in bulk as we can.Gayle, Kew


Healthy cooking•Somefatsarebetterthanothers.

The kinds of fats that are best for our bodies are poly or mono-unsaturated. But remember, all fats are high in energy (kilojoules), so, if watching your weight, it is important to consider your total fat intake.

•Applyasmallamountofoil (poly or mono-unsaturated) with a pastry brush or your fingers rather than ‘drizzling’.

•Trimmeatsofvisiblefat before cooking.

•Cookinliquidssuchasreducedsaltstock, wine, lemon juice, fruit juice, vinegar or water instead of oil.

•Usenon-stickcookwareandbakingpaper to reduce the need for oil.

•Uselow-fatyoghurt,low-fatmilk or evaporated skim milk instead of cream in sauces or soups.

•Tryreplacingsugarwithsomethingelse. Cinnamon, nutmeg, ginger and cloves are kilojoule free and add a sweetflavourtorecipes.Tryreducingthe amount of sugar used in baking. Generally, you can cut out up to one-third of the sugar and still enjoy a great taste. Experiment with vanilla, almond, maple, orange or lemon extracts.

•Addoats,branorbreakfastcerealsto baked goods such as muffins, cakes, biscuits, scones, pancakes or breads. Or substitute wholemeal flourforhalfofthewhiteflour.

•Addcannedlentils/chickpeas/kidneybeans, rolled oats or barley to casseroles, soups, meat loaf and burger patties (this also reduces fat and boosts protein/iron).

I’ve stopped

pan-frying my

vegies. Now I cook

them in the microwave

first then crisp them

under the griller for

a minute or two.

Ian, Warrandyte

Myth-bustersHoney or sugar? (white or raw?)

Honey and raw sugar may be ‘natural’, but they are still high in sugar – in fact they contain the same amount of kilojoules as white sugar.

Table salt or sea salt?

Sea salt, rock salt, pink salt and vegetable salt all contain sodium and have similar unhealthy effects (such as increased blood pressure) as ordinary table salt.

Butter or margarine?

Butter is made from animal fats (saturated), while margarine is made from plant fats and skim milk. In Australia, most brands of margarine have phased out the use of hydrogenated oils, and are trans fat free (the main concerns with margarine). Both butter and margarine are high in kilojoules.

Call 1300 36 27 87 during business hours. Email [email protected] or visit www.heartfoundation.org.au/healthinfo

*cost of a local call

Free health information within reach

The Heart Foundation’s Health Information Service provides free* personalised information on heart health, nutrition and a healthy lifestyle.

www.seniorsonline.vic.gov.au 17

Meeting particular needsBoosting fruit and vegInclude fruit and/or vegetables in every meal and snack every day. Choosing seasonal produce will also help the wallet and the environment.

•Addfruitandvegetablestohotbreakfasts. For example, baked beans or cooked tomatoes and mushrooms on toast, stewed fruit or frozen berries on porridge, banana pancakes, vegetables in an omelette.

•Addrawfruitsandvegetablestocold breakfasts. For example, a fruit salad with yoghurt, toast with sliced tomato and avocado, chopped fresh or canned fruit on cereal, banana sliced on toast with a sprinkle of cinnamon.

•Addextravegetablestosandwiches,burgers, pizzas, casseroles, soups, salads, pastas, curries and risottos.

•Haveasmallsaladwithlunch and dinner.

•Haveapieceoffruitwithorafterevery meal.

•Trycrunchyvegetablesandlow fat dip as a snack.

•Alwaysgrabapieceoffruitfor the car or bag when you are out and about.

•Useotherfruitoptionsincludingfrozen fruit, fruit canned in natural juice and dried fruit.

•Addfruitandvegetablestomuffins,cakes, scones, pikelets, pancakes and drinks.

•Enjoyfruit-baseddesserts (for example, poached pears with reduced fat yoghurt, crumble made with canned peaches).

Cutting down on saltToo much salt (sodium) can contribute to a range of health problems such as high blood pressure. The easiest way to cut back on your salt intake is to reduce the amount you add to your food. However many packaged foods are high in salt – check the labels. Reduce your salt intake, but still keep the flavour!

•Trytastingyourfoodfirst– don’t add salt automatically.

•Replacesaltincookingwithotherflavourboosterssuchasherbs (for example, basil, coriander), spices (for example, cumin, pepper),

fresh ginger, garlic, chilli, vinegars and lemon and lime juices/zest.

•Limityourconsumptionofprocessedmeats such as salami, ham, corned beef, bacon, smoked salmon, frankfurters and chicken loaf.

•Choosetunainspringwateroroilrather than salty brine.

•Avoidsalt-ladenprocessedfoods,suchasflavouredinstantpastaornoodles, canned or dehydrated soup mixes, chips and salted nuts.

•Choose‘reducedsalt’or ‘no added salt’ sauces, gravies, soups, soup stock, canned vegetables and margarine.

•Don’taddsalttothewaterwhencooking pasta, noodles, rice or vegetables.

•Don’tautomaticallyaddtheamountof salt stated in recipes — try adding half or less, or none at all.

Boosting calciumWomen over 50 and men over 70 need up to 1300mg calcium – that’s four serves of dairy per day. Calcium is important to keep bones strong and reduce the risk of osteoporosis.

Foods that contain calcium:

•Dairyfoods:milk,yoghurt,custard,cheese (choose mostly reduced fat)

•Calciumfortifiedsoybeverages

•Cannedsardines,salmonwithbones

•Tofu(calciumset)

•BokChoy/Chinesecabbage

•Almonds(butyouneedtoeatalot!)


Alcohol? Drink in moderationAs we get older, the volume of alcohol that is safe to drink decreases. However, in moderation, drinking alcohol can remain an enjoyable aspect of a healthy lifestyle for many older adults.

www.nhmrc.gov.au

In general:

•Forhealthymenandwomen– no more than two standard drinks on any day.

•Forhealthymenandwomen– no more than four standard drinks on a single occasion.

If on prescribed medications, talk to your doctor about the effect of alcohol with these medications.

Ways to boost your calcium intake:

•Addlowfatyoghurttomeals– sweet or savoury! Yoghurt on potato, salad, curry or soup is delicious and creamy.

•Havecustardorice-cream(lowfat) with fruit as a dessert or snack.

•Spreadsoftcheese(ricottaorreduced fat cream cheese) on sandwiches and crackers instead of margarine.

•Addlowfatcheeseto pancakes, omelettes, pasta and vegetable dishes.

Weighing it upAs we get older, some of us carry a bit too much weight, and others of us may become underweight. Being overweight or underweight can cause health issues. The eating tips in this booklet are useful for everyone. However:

If you are overweight, you may need to:

•Watchyourportionsizes–usesmaller plates, choose entrée sizes, cook and serve up ‘a little bit less’, fill-up on more vegetables – cooked or salad.

•Choosefoodsthatcontain less kilojoules.

•Limit‘non-hungry’snacking and excess kilojoules from drinks (drink more water).

And if you need to gain weight you could:

•Addmoregoodfats(oils,margarine,avocado, nut pastes) to boost your meals and snacks.

•Snackmoreregularly,choosingnutritious snack and drink options such as dairy foods – milk drinks, hot chocolate, custard, yoghurt, dried fruit and nuts, cheese and crackers.

•Eatsmalleramountsmoreoften.

Your place onlineDiscounts that save money. Health hints, handy info and

a place to have your say.www.seniorsonline.vic.gov.au

If you have a specific condition related to diet it is recommended to talk to your doctor and see an accredited practising dietitian (visit the Dietitians Association of Australia website to find a dietitian in your area: www.daa.asn.au). For more information on common health conditions that are related to food, visit the websites below:

•Arangeofhealthinformation www.betterhealth.vic.gov.au

•Osteoporosis www.osteoporosis.org.au

•Diabetesmanagement www.diabetesaustralia.com.au

•HeartDiseaseincluding high cholesterol and hypertension management www.heartfoundation.org.au


www.betterhealth.vic.gov.au

Australia’s most trusted and reliable health information website

Health information for seniors also available at www.seniorsonline.vic.gov.au

Choosing foods to help sustain the environmentThese days there’s a lot of focus on living our lives in a way that will help protect and sustain our environment for the long term. How food is grown, transported, processed, prepared, consumed and disposed impacts on the environment. You can help:

•Uselocalproducewheneverpossible – this supports local farmers and producers too.

•Buyfoodinseason (visitMelbourneMarkets, www.marketfresh.com.au).

•Growyourownproduce.

•Reducefoodwaste(visit www.resourcesmart.vic.gov.au and www.lovefoodhatewaste.com.au).

•Reduceunnecessaryfoodpackaging, such as by taking your own shopping bags to the supermarket.

•Compostfoodscraps,findout about mini compost bins – some of which will fit neatly in the cupboard under the kitchen sink, or on a balcony. They are designed so no odour escapes.

•Buysustainablycaughttuna–have a look at the Canned Tuna Guide at www.greenpeace.org/australia or phone 1800 815 151 or ask your local library about the Australian MarineConservationSocietySustainable Seafood Guide.

•Checkwithyourlocalcouncilfor free local environmental events on topics such as going organic in the garden, organic pest control or home harvest workshops.

•Findoutaboutthebestcropsforpots, vertical gardens and crops for small spaces without much sun.

I set up a basic

chook pen in the

backyard. It was really

easy and now I get fresh

eggs every morning.

The chooks love the food

scraps and they’re great

company. The kids next

door love visiting them.

Betty, Kilmore

Bush tuckerKangaroo meat, a traditional food of Aboriginal people, is a particularly valuable food because it is:

•Particularlyhighinironandzinc.

•Verylean–lowerintotalandsaturatedfatsthanothermeats.

•Asourceofheart-healthyomega-3fats.

•Minimalinimpactontheenvironmentcomparedwithbeef.

•Relativelylowcostandversatile–trysome‘KangaBangas’ on the barbie or with mash and veg.


Using your Seniors CardMake the most of your Victorian Seniors Card. It can help you lead a healthier, active life by making it more affordable to get out and about.

Thousands of Victorian businesses display the ‘Seniors Card Welcome Here’ logo to show that they will provide a discount. From restaurants and cafes to recreation, accommodation and hardware, you will find a huge range of offers available.

Here are just a few suggestions on how to use your card:

•Getdiscountsongardeningtoolsand supplies to get your vegie patch started.

•Planafishingtripwithfriends – your Seniors Card is also your fishing licence in Victorian waters!

•Makethemostoffreeweekendtravel to visit a country farmers market,theQueenVictoriaMarketor other suburban or local markets, or go a bit further afield for picnics.

•CheckyourSeniorsCarddirectoryfor discounts at local cafes and restaurants.

Visit www.seniorsonline.vic.gov.au to search the Seniors Card online directory or call 1300 797 210 during business hours for more information on discounts and the Seniors Card program.

Lots of information, lots of help•Askothersforideas.

•Suggestfoodrelatedgiftsforyourtraditional celebrations – a recipe book, a cooking course, a meal out, a shopping trolley.

•Talktoanaccreditedpractisingdietitian (find a dietitian in your area www.daa.asn.au).

•Lookforfreebrochuresatyourlocalpharmacy, supermarket and deli.

•Talktoyourdoctor.

•Browseincookingsections of bookshops and libraries – ask for help if you can’t find any specialist books.

•Searchontheinternetfor recipes to suit your exact needs – whatever they are.

Do you have a Seniors Card? Thousands of reasons

to save just a click awaywww.seniorsonline.vic.gov.au


To receive this document in an accessible format phone the Ageing & Aged Care Branch, Department of Health on 9096 7389.AuthorisedandpublishedbytheVictorianGovernment,50LonsdaleSt,Melbourne.Exceptwhereotherwiseindicated,theimagesin this publication show models and illustrative settings only, and do not necessarily depict actual services, facilities or Recipients of services. © Department of Health, September 2012 (1206025). Print managed by Finsbury Green. Printed on sustainable paper.

There are lots of associations between food, places and people. Here are some you may know.

Food and places

Hollandaise sauce Dijon mustard

Chicken Kiev Brussels sprout

Peking duck Seville orange

Irish stew Welsh rarebit

Brazil nut French toast

Black forest cake

Food and famous people

Anna Pavlova

Dame Nellie Melba

Earl of Sandwich

Duke of Wellington

Baron Lamington

How many others can you think of?

Other information sourcesAussie Farmers www.aussiefarmers.com

Australian Dietary Guidelines www.eatforhealth.gov.au

Better Health Channel www.betterhealth.vic.gov.au

Food Safety www.health.vic.gov.au/foodsafety/home/athome Foodsafetyhotline1300364352orcontactyourlocalcouncilhealthdepartment

Community Gardens www.communitygarden.org.au

Diabetes Australia – Victoria www.diabetesvic.org.au or 1300 136 588

Dietitian’s Association of Australia daa.asn.au/for-the-publicor1800812942

Farmers Markets www.vicfarmersmarkets.org.auor0394162090

Heart Foundation – Recipes www.heartfoundation.org.au/recipes For free heart health information call 1300 362 787

Local councils Contact your local council for information on community programs, including Home and Community Care which is jointly funded by the Commonwealth and State governments

Neighbourhood Houses & Learning Centres www.anhlc.asn.auor0396541104

Nutrition Australia www.nutritionaustralia.orgor0383415800

Reducing Salt www.awash.org.au/cons_low_understandinglabels.html or0299934520

Seniors Online www.seniorsonline.vic.gov.au

Victorian Seniors Card www.seniorsonline.vic.gov.au or 1300 797 210

Seniors Information Victoria 1300 135 090

Victorian Healthy Eating Enterprise www.health.vic.gov.au/prevention/vhee


Food for enjoyment and good health

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