Add condiments like mustard, soy, chilli, pesto or relish to quick snacks for extra flavour.Tinned beans, lentils and chickpeas are also good sources of protein as well as dietary fibre. Eat canned fish like tuna, salmon and sardines for protein.Use tinned tomatoes, corn and other vegetables, as well as tomato paste, for one-pot dishes like pasta sauces, soups and casseroles.Eat almonds, cashews and other nuts (but not salted or fried nuts) as snacks or as part of main meals.Add dried foods like pine nuts, sun-dried tomatoes and shiitake mushrooms to pasta sauces, salads, stir-fries and more.Serve grain foods like wholegrain pasta, brown rice, barley, bulgur, quinoa and wholegrain couscous with your stir-fries, curries and casseroles.Keep a stock of long-life vegetables like potatoes, carrots and onions for stir-fries, curries and casseroles.If you keep your pantry stocked with healthy foods, it’s much easier to cook healthy meals: If you do run out of ingredients and energy, look for healthy takeaway food, like sushi, fresh soup, or stir-fry with rice and vegetables.These meals work well at any time of day, and you can also pack them into containers for outings. Plan meals that you can eat hot or cold, like frittatas, sandwiches or wraps.Grab fruit, vegetable sticks, cheese, dips and yoghurt for healthy, easy snacks when you’re busy.Top pita bread with vegetables and low-fat cheese for an easy pizza.Scramble, hard-boil or fry eggs and serve with baked beans and toast, wholegrain if possible.Cook pasta with a vegetable sauce and a salad on the side.It doesn’t take long to make healthy meals and snacks with these ideas: Our tips for saving time and preparing healthy meals can help you have a balanced, tasty and practical diet. Faster food tips for quick and healthy eating If you’re breastfeeding, your body needs extra fluids and nutrients, which you can get from a healthy breastfeeding diet. If you’re drinking alcohol, top up with extra water. Water is the healthiest, simplest and cheapest source of fluid – 8-10 cups a day for women and 10 cups a day for men is recommended.Īlcoholic drinks take fluid out of your system. Plenty of fluids prevent dehydration, which can make you feel tired and lethargic. Dairy or dairy alternatives – both men and women need 2½ serves a day.Foods with protein, including meat and meat alternatives – men need 3 serves a day, and women need 2½ serves a day.Cereals and grain foods – both men and women need 6 serves a day.Fruit – both men and women need 2 serves a day.Vegetables and legumes – men need 6 serves a day, and women need 5 serves a day.But once you know which foods give you the nutrients you need, it can be easier to choose good foods and eat well.įor the right balance of carbohydrates, protein, healthy fats, vitamins and minerals, your body needs a wide variety of foods from the 5 food groups: Preparing balanced meals might sound like a big ask when you’re a busy parent. Healthy eating gives you the energy you need during the day and keeps your body nourished so that it runs at its peak. Also, what you eat, how much you exercise, and how you look after yourself influences your child’s attitudes to health, fitness and wellbeing – now and in the future. There’s also a strong link between physical health and mental health.Īnd for your children, your good health and wellbeing means you can give them what they need to grow and develop well. If you’re healthy, fit and well, it’s good for you and good for your children.įor you, healthy foods and drinks plus daily physical activity will keep you physically healthy. Healthy eating and exercise: why it’s important
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