Fast Facts - Healthy Family Favourites

Nestlé and the Australian Institute of Sport recognise that good nutrition is an important part of family meals. Here are some commonly asked questions from everyday Australians about how to create meals where health and flavour are priorities.

It’s challenging to make sure my family has healthy choices – what should I look for in an evening meal?

When planning an evening meal, start with a carbohydrate base. This could be pasta, rice, noodles, couscous, bread or potato. Include a source of protein such as lean meat, skin-free poultry, fish, eggs, tofu, beans or lentils. Add a colourful mix of vegetables and/or fruit to provide vitamins and minerals. The evening meal can be an opportunity to make up for a poor intake of particular nutrients. For example, if family members struggle with getting adequate calcium, make a pasta sauce or curry based on low fat evaporated milk. If iron absorption is a problem, combine lean red meat with vegetables rich in vitamin C. If your family members are reluctant vegetable eaters, hide grated carrot and zucchini in spaghetti bolognese or slice some raw vegetable sticks as appetisers. Serve a wide variety of foods and your family will receive all the nutrients they require.

My kids are all very active and by the time we get them home from after school activities, they are starving. How can I feed them quickly – without sacrificing taste and nutrition?

There are a few strategies to use. The first is to plan ahead, keep the fridge and pantry well-stocked and master a few quick recipes such as stirfries, risottos, pasta sauces and curries. Use time-saving products such as tinned tomatoes, minced herbs, bottled pasta sauce, flavour bases, and frozen vegetables. Supplement these with fresh ingredients to create quick, tasty and nutritious meals. Another option is to double-up when cooking meals. A bolognese sauce can be turned into lasagne, chilli con carne, cannelloni or shepherd’s pie for another night. Alternatively, make double quantities of the same recipe and freeze for days when time is at a premium. A final option is to give the kids a quick snack when you get home to take the edge of their hunger – a bowl of soup, milkshake, sandwich, or muffin are good examples of easy, nutritious snack choices.

To find out more about good nutrition, order your copy of the AIS’s nutrition booklet, A Winning Diet, or to ask a nutrition question visit the AIS website www.ais.org.au/nutrition

< previous | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | next >

Site