Module 6 Healthy Eating
If you don’t have to go to the shops after a busy day, then you are much more likely to follow through with your plans. Having the food (including the vegetables!) makes it easier.
Secondly, think about what to buy and where to shop:
- We all know markets are generally cheaper but for some of us this is not practical with timings, parking and so on. Most of the supermarkets have good quality meat, dairy and fruit and vegetables and you can do it all in one go which is time-saving
- Buying in bulk can be cheaper too, but only if you can store or use the food you buy. There is no point buying a box of tomatoes if you can’t eat them or cook them into something for later within the week!
- Many people buy much bigger serves of meat than is needed even for active adults. When buying meat, chicken or fish aim for 100-150g per person. So, if you have a family of five, 500g should be ample quantity
- Plates (and tummies) should be filled with more vegetables, salads and grains. Remember to aim for about half of the plate as vegetables—lots of different colours is great
- Vegetables can be fresh (steamed, baked or raw), canned or frozen. Frozen corn cobs or peas are easy to use to start with and quick to prepare
- Many casseroles and curries taste great and can be extended by adding some red lentils at the start of the cooking time or a tin of chickpeas, cannellini or kidney beans towards the end of the cooking time. Put these on your shopping list!
- The other part of the meal should consist of carbohydrates as the energy source… this can be rice, pasta, potatoes or bread. Wholemeal versions are good if you enjoy eating them- give them a try!
- If you have an especially fussy eater consider how you can try to modify family meals for them so you don’t end up cooking different meals each night. Is there particular ingredients you can add at the last minute for the rest of the family, or would changing the texture by mashing their serve for instance make it more acceptable for your child.