YOUNG WOMEN’S HEALTH PROJECTinwpcp.org.au/wp-content/uploads/2016/03/CTHG-Cookbook.pdf · Sakina...

CLOSING THE HEALTH GAP

YOUNG WOMEN’S HEALTH PROJECT

T IPS AND REC I PES FOR HEALTHY EAT ING

We would like to acknowledge the Traditional Owners of the lands this

cook book may travel across, and pay our respects to their Elders, past

and present. We would also like to acknowledge the Elders, community

members and Aboriginal and Torres Strait Islander workers from the

surrounding traditional lands who supported and participated in the

project from 2009 – 2014.

The Closing the Health Gap – Young Women’s Health Project was an

initiative developed by the Victorian State Government’s Department

of Health in response to the 2008 COAG commitment to Close the Gap

for Aboriginal and Torres Strait Islander people.

We would especially like to thank the following participants and

supporters for their contributions to the project goals.

Amy Ferguson Chris Thorne

Chantelle North Tanya Garling

Jacqueline Martyn Judy Cue

Kingsley Malay Heather Bovalina

Lourissa Riley Angie Russi

Marie Jones Tahnee Day

Marika Riley Deborah Cameron

Myrah Mayberry Deb Lindsay

Sakina Babia Carmel Hurley

Shelley North Jennifer Brown

Taneisha Gallagher Louise Lyons

Trina Riley Robyn Delbridge

Tyquahn Riley

The Young Women’s Health Project Working Group

UnitingCare Goulburn North East

Rumbalara Aboriginal Corporation

Closing the Health Gap – Young Women’s Health Project Team

Coby Brock Community Engagement Worker

Kellie Hunter Community Engagement Worker

Bev Hoffmann Coordinator

ACKNOWLEDGEMENTS

The Victorian Government’s Department of Health Closing the Health

Gap initiative commenced in 2009. The Young Women’s Health Project

came about when the region-wide survey conducted during that year

uncovered a need to improve the service and support available to address

the reproductive health and wellbeing and pregnancy journey of young

Aboriginal and Torres Strait Islander women living in the Hume Region.

Additional consultations and a Literature Review completed mid-way

through 2011 developed the fi ve objectives of the Young Women’s Health

Project, two of which contributed to the development of this Cook Book.

1. Facilitating community engagement and development

2. Developing health information and service access resource kits

The project was delivered through three health agencies covering

the Hume Region of North East Victoria, employing two Community

Engagement Workers and a Coordinator. The Engagement Workers met

with the Aboriginal and Torres Strait Islander women of the Central and

Lower Hume Regions to investigate their health needs and develop a

program of activities that culminated in the development of this cook book.

As part of the development of the women’s health literacy the Community

Engagement Workers facilitated the development of artwork that refl ected

their sense of health and wellbeing in their families and communities.

The women and the Community Engagement Workers attended Food

Handling training in preparation for the cooking days which were held

at Uniting Care in Wangaratta and Rumbalara Aboriginal Corporation.

Recipes were decided on and the team swung into action as food was

chopped, sautéed, baked and pureed in a frenzy of activity over two days.

The result was the sharing of the delicious meals with family and co-

workers, as well as left-overs being sent home in containers for freezing

and reheating at a later stage.

INTRODUCT ION

Acknowledgements 2

Introduction 3

Australian Guide to Healthy Eating 6

SOUPS 7

Tucker Talk Tips: Healthy Eating Guidelines 13

MAIN MEALS 15

Tucker Talk Tips: Healthy Weight 18

Tucker Talk Tips: Healthy Eating During Pregnancy 24

Traffi c Light Guide for Healthy Tucker 28

Tucker Talk Tips: Feeding Your Baby 29

Tucker Talk Tips 4 Kids: Snacks for Primary Schoolers 32

DESSERTS 35

Tucker Talk Tips 4 Kids: Move, Play and be Active 40

Tucker Talk Tips 4 Kids: Healthy Lunch Box Ideas 44

Tucker Talk Tips: Healthy Drinking Guidelines 47

Weights & Measurement Charts 50

CONTENTS

5C L O S I N G T H E H E A L T H G A P – Y O U N G W O M E N ’ S H E A L T H P R O J E C T

Use small amounts

Only sometimes and in small amounts

Enjoy a wide variety of nutritious foods from these five food groups every day.Drink plenty of water.

Australian Guide to Healthy Eating

Grain (cereal) foods, mostly wholegrain and/or high cereal

bre varieties

Vegetables and legumes/beans

Lean meats and poultry, sh, eggs, tofu, nuts and seeds and legumes/beans

Milk, yoghurt, cheese and/or alternatives, mostly reduced fat

Fruit

Polenta

Muesli

Quinoa

Mixed nuts

Red kidney beans

Red kidney beans

Red lentils

Lentils

Chickpeas

Chickpeas

PenneFettuccine

SOUPSBENEF I TS

Soups are a nutritious and easy way to include healthy food

choices for your better health. Vegetable-based, non-cream,

low-fat soups are particularly useful for anyone watching their

calorie intake. All soups can curb your appetite and slow down

your eating time, which assists in ‘feeling’ full sooner as well as

promoting the enjoyment of each mouthful of food.

Soups are an inexpensive way of adding protein, vitamins,

minerals and fi bre to any diet. Home-made soups that start from

scratch are best but many tinned varieties can be supplemented

with vegetable to add extra fl avour and variety. Soups can be a

simple addition to a meal, as a way of providing children with all

the goodness of vegetables without them realising they’re eating

something healthy. Soup can be a light mid-morning or mid-

afternoon snack, or a meal by itself, either at lunch or dinner time.

There are so many ways to create interesting soups – here’s a few ides to get you started.

• Add your favourite herbs and spices to boost the fl avour of

reduced-salt soups. Experiment with pepper, basil, parsley,

oregano, garlic or ginger.

• Add calcium and protein (without extra fat) by reconstituting

your soup with skim milk, evaporated skim milk, non-fat dry

milk powder, or calcium-fortifi ed soy milk instead of water.

• Add frozen or leftover veggies to increase the fi bre, vitamins

and minerals in your soup. Spinach, broccoli, corn, celery,

carrots and potatoes work well in most soups.

• Add beans and whole grains for more fi bre, protein and fi lling

power. Try potatoes, beans, lentils, lima beans, brown rice,

barley, or whole wheat pasta.

• And here are a few recipes to get you started.


NUTRIT IONAL BENEFITS OF PUMPKINIn its raw state pumpkin is an extremely

good source of vitamins A and C,

essential for maintaining good eyesight

and a healthy immune system, among

other functions. It is also high in

potassium, manganese, copper and one

of the B vitamins, ribofl avin. Not enough

for you? Then consider the fact that

pumpkin contains considerable amounts

of magnesium, phosphorus, iron, folate,

vitamins E and B6, niacin, thiamin and

pantothenic acid – and is low in salt,

cholesterol and saturated fat.

8 C L O S I N G T H E H E A L T H G A P – Y O U N G W O M E N ’ S H E A L T H P R O J E C T

PUMPK IN SOUPContributed by: Coby Brock

40g butter

3 bacon rashers,

fat removed, diced

1.5 kg pumpkin, diced

2 large potatoes, diced

1.5 litres chicken stock

INGREDIENTS

1 Melt butter in a large saucepan. Add onion and bacon and cook until onion is soft.

2 Stir in potato and pumpkin.

3 Stir in stock and bring to the boil. Simmer uncovered for 20 minutes or until pumpkin is soft.

4 Turn off heat and let ingredients cool slightly. Add small batches into blender and process until pureed.

5 Return to clean saucepan and stir until heated through.

METHOD


S O U P S

CH ICKEN AND SWEETCORN SOUPContributed by: Tanya Gorling

2 litres chicken stock

2 tablespoons soy sauce

2 teaspoon fi nely grated

ginger (optional)

2 x 310g can corn kernels

2 x 310g can creamed corn

6 chicken fi llets (if using breast

fi llets, pick small fi llets)

6 green onions

INGREDIENTS

1 Place chicken stock in a large saucepan with the soy sauce, ginger, corn kernels, and creamed corn.

2 Simmer over medium heat for 8 minutes

3 Thinly slice chicken fi llets and add to the saucepan. Cook for a further 8 minutes.

4 Chop green onions and add to saucepan. Cook for a further 5 minutes or until chicken is cooked through.

METHOD


S O U P S

MINESTRONE SOUPContributed by: Marie Jones and Chantelle North

1kg Mince Meat

3 Diced potatoes

1 Packet 500g frozen vegetable

1 litre of beef stock liquid

2 Packets of French onion soup

Salt and pepper

INGREDIENTS

1 Bring to boil 2 litres of water with beef stock

2 Add mince meat cook until brown

3 Add Potatoes and bring to the boil

4 Add Frozen vegetables, French onion soup mix

5 Bring to boil then simmer for approximately 10 minutes

6 Serve with warm bread and butter

METHOD

C L O S I N G T H E H E A L T H G A P – Y O U N G W O M E N ’ S H E A L T H P R O J E C T 11

S O U P S

POTATO, L EEK AND BACON SOUP

2 tablespoons olive oil

2 leeks, white part only, sliced

5 bacon rashes

1kg potatoes, peeled and chopped

1 litre chicken stock

375ml can evaporated light milk

Parsley or chives to garnish

INGREDIENTS

1 Heat oil in a large pot over low heat.

2 Cook bacon and leek for 5 minutes until leek is soft.

3 Add potatoes and mix to coat in leek and bacon

4 Add stock and bring to the boil. Turn heat down to low, cover and simmer for 30 minutes.

5 Allow to cool slightly, then use a stick blender to puree or place in blender in batches.

6 Stir through evaporated milk and reheat.

7 Serve sprinkled with parsley or chives.

METHOD


S O U P S

Produced by the Victorian Aboriginal Community Controlled Health Organisation and the Department of Health. Illustrations by Brayden Williams.

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HEALTHY EATING GUIDELINESTUCKER TALK TIPS

WHAT ARE THE FIVE FOOD GROUPS?

GOOD FOOD FOR OUR MOBThis guide provides information about the kind of food to choose each day for a balanced and healthy diet. To be healthy, we need to:

eat foods from each of the 5 food groups, especially plenty of fruit and veggiesenjoy a variety of different foods from within each of the 5 food groups

DAIRYIncludes milk (or soy milk), cheese, yoghurt and custard. Choose low or reduced fat types.

MEAT/PROTEIN FOODSIncludes all meats, chicken, fish, eggs and nuts.

‘SOMETIMES’ FOODSIncludes cakes, biscuits, chips, pastries, chocolate, lollies, ice cream, butter, soft drinks and cordials. Have only occasionally and in small amounts.

GRAIN FOODSIncludes bread, porridge, breakfast cereals, rice, pasta, noodles, oats and barley. Wholemeal and wholegrain types are best.

VEGETABLESIncludes all veggies, salad, baked beans, split peas and lentils.

FRUITIncludes fresh, frozen, canned and dried fruit. It is better to eat whole fruit than to drink juice.

C L O S I N G T H E H E A L T H G A P – Y O U N G W O M E N ’ S H E A L T H P R O J E C T14

MAIN MEALSBENEF I TS

Mealtime is a special part of the day when you create a time for family and friends to

eat food that they enjoy, share news and company and occur at the end of a working or

school day. Main meals can include a range of food types depending on your family’s

tastes or sensitivities. Some members might be diabetic, vegetarian or have a food

intolerance, such as gluten. These meals need to be planned well ahead of time in

order to cater to the family member’s needs. Generally, recipes for main meals can be

adapted and replacement items found for any of these special requirements.

Simple main meals include meat and vegetables combined with a carbohydrate and

a little fat. Refer to the diagram on page 6 to work out the correct proportion of fi ve

food groups when you’re planning your main meal. Ideally, Aboriginal and Torres

Strait Islander family meals are large enough to allow for the extra cousins, Aunties

and Uncles who may call by during mealtimes. Cooking large pots of food that can be

frozen and reheated as needed is one way of managing this responsibility.

A main meal is different from a snack in that it is larger, more varied and fi lling, and

offers a greater nutritional value to your daily calorie intake.

Some ways to make meal planning easier include:

• Plan your meals and snacks for the week.

• Make a list and stick to it.

• Don’t shop when you’re hungry.

• Use what you already have, what’s in season and what’s on special. For example,

almost any vegetable can be cooked in stock and pureed to make a delicious winter

soup. Just add wholegrain bread and you have a meal.

• Freeze leftovers for other meals or for lunches.

• Substitute ingredients.

• Use powdered skim milk in recipes.

• Make your own custards and milk based desserts using low fat milk and limit

added sugar.

• Buy smaller amounts of lean meat, skinless chicken and fi sh and extend meals by

adding legumes, extra vegetables and grains. By adding extra vegetables to meat

dishes, you will also reduce the kilojoules in the dish.

• Know how you will use what you buy, how much and when.

• Only buy what you need.


NUTRIT IONAL BENEFITS OF CHICKENChicken is a great source of Niacin,

Vitamins B1, 2, 6 & 12 and Vitamin A.

These are essential to healthy skin, blood

cells, brain and our nervous system.

Chicken also supples the body with

mineral, including Potassium, Calcium

and Selenium – a rich source of anti-

oxidants that neutralises the unstable

molecules that damage cells.


APR ICOT CH ICKEN

600g Chicken pieces,

with skin removed

¼ cup wholemeal fl our

1 teaspoon olive oil

1 large onion

1 teaspoon crushed garlic

2 cups mixed vegetables chopped

(broccoli, carrot, capsicum,

pumpkin, beans, corn)

1 teaspoon curry powder

1 can (410ml) apricot nectar

INGREDIENTS

1 Preheat oven to 180°C

2 Place chicken into a plastic bag and add fl our. Shake together until chicken is coated.

3 Heat a large frying pan with oil and add chicken pieces. Cook chicken for 2 minutes each side or until slightly browned.

4 Remove from the pan and place in a large casserole dish.

5 In the same frying pan, add onion, garlic, and vegetables. Fry over medium heat for 6-8 minutes.

6 Stir the curry power through the vegetables and cook for an extra 1 minute. Place vegetables into casserole dish with chicken.

7 Pour apricot nectar over the top of chicken and vegetables and stir to combine.

8 Cover with lid or foil and place in oven. Cook for 1.5 hours, or until chicken is cooked through.

9 Serve with steamed rice.

METHOD


M A I N M E A L S

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HEALTHY WEIGHTTUCKER TALK TIPS

WHAT MAKES PEOPLE GAIN WEIGHT?

Wholegrain breads and cereals –

Plenty of vegetables –

Fresh fruit –

Lean meat

More fish

Try some legumes

WHAT SHOULD YOU EAT IF YOU ARE WATCHING YOUR WEIGHT?


WATCH OUT FOR HIDDEN FAT AND SUGAR

THE MORE YOU MOVE, THE MORE YOU LOSE

SWEET DRINKS: 10 TEASPOONS OF SUGAR PER SERVE WATER: NO SUGAR

FATTY MEATS: 6 TEASPOONS OF FAT PER SERVE KANGAROO: LOW FAT

For more information visit www.vaccho.org.au/nutrition

NUTRIT IONAL BENEFITS OF MINCELean mince (fat-removed) provides

the body with the necessary amounts

of protein, iron and zinc – an essential

mineral for the immune system and

healing wounds. As a source of Vitamin

B, K and D, as well as Folate, your body

can maintain the level of calcium in the

blood. Magnesium can be found in lean

mince and is essential in the growth of

healthy bones and teeth.


MEAT LOAF

1kg Lean Mince

2 cups wholemeal breadcrumbs

2 small onions

2 carrots peeled & grated

4 tablespoons tomato sauce

4 tablespoons fresh parsley,

chopped

2 eggs, lightly beaten

½ cup BBQ sauce

Garden salad or Veggies to serve

INGREDIENTS

1 Preheat oven to 180°C. Line a baking tray with baking paper.

2 Place mince, breadcrumbs, onion, carrot, tomato sauce, parsley, and egg in a large bowl. Season with black pepper.

3 Using clean hands, mix until well combined.

4 Shape mince into a 10cm high rectangle and place on baking tray.

5 Bake in oven for 25 to 30 minutes or until fi rm to touch. Remove from oven and drain excess fat.

6 Spoon BBQ sauce over the top of the meatloaf. Return to the oven and cook for a further 10 minutes. Stand on tray for 5 minutes.

7 Slice and serve with vegetables for salad.

METHOD


M A I N M E A L S

CARBONARA PASTA

250g lean ham or bacon

1 cup light evaporated milk

3 eggs

1 brown onion

1 tablespoon olive oil

3 gloves garlic

6 whole mushrooms, sliced

1 cup frozen peas, steamed

½ cup chopped parsley

1 tablespoon mixed herbs

1 packet fettuccine pasta,

preferably wholemeal

Black pepper

Parmesan cheese

INGREDIENTS

1 Bring a large saucepan of water to the boil. Turn to low heat once boiling.

2 Dice the onion, garlic and ham or bacon. Heat oil in frying pan over medium heat.

3 Add onion and garlic to the frying pan, cook until onion has softened. Then add ham or bacon and cook, stirring occasionally.

4 Add pasta to the boiling water, and cook.

5 Combined evaporated milk and eggs in a jug or bowl. Whisk together.

6 Add mushrooms to bacon and onion mixture. Cook for 3 minutes. Then add parsley and mixed herbs. Stir until all combined. Turn heat off.

7 Drain pasta, and return to the saucepan. Add milk and eggs mixture to pasta and stir over a low heat for 3 minutes or until sauce thickens. Do not overcook or the sauce will separate.

8 Add all ingredients to pasta, and stir until combined. Season with black pepper.

9 Divide into bowls and sprinkle with parmesan cheese.

10 Serve with a salad on the side.

METHOD


M A I N M E A L S

KANGAROO STEW

600g Kangaroo meat, diced

3 potatoes, peeled and diced

3 carrots, peeled and diced

2 brown onions

2 cloves garlic

3 tablespoons oyster sauce

3 tablespoons tomato sauce

3 beef stock cubes

3½ cups water

1 tablespoon Cornfl our

Mashed sweet potato or rice

to serve

INGREDIENTS

1. Put beef stock into water and mix well.

2. Dice Kangaroo, and place in large saucepan. Place lid on pot and let cook in own juices over low heat until meat is soft. About 45 minutes

3. Chop all vegetables and place in with meat. Add tomato sauce, oyster sauce, and beef stock. Add extra water to ensure ingredients are covered. Simmer uncovered for 10-15 minutes.

4. Mix cornfl our with a little water to make a paste, the stir through the stem. Cook for a further 10-15 minutes uncovered. Continue cooking until meat and vegetables are tender

METHOD


M A I N M E A L S

WHAT SORT OF FOODS SHOULD A PREGNANT WOMAN EAT?

HEALTHY EATING DURING PREGNANCY

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WHY IS GOOD NUTRITION IMPORTANT?

A pregnant woman needs to look after her health so the baby

can grow and develop well and also to cope with the extra

demands on her body from being pregnant. This does not mean

that she needs to eat for two. It is the quality of what she eats,

not the quantity that matters.

TUCKER TALK TIPS

FOLATE is very important to help prevent birth defects.Folate can be found in green leafy vegetables, baked beans, some breakfast cereals, oranges,

strawberries and bananas. Folate tablets are recommended if you are thinking of getting pregnant

and for the first 3 months of pregnancy.

IRON is needed to make extra blood for both mother and baby.You can get iron from lean meat, kangaroo, chicken and baked beans.

You may also need to take iron tablets while you are pregnant, ask your doctor.

IODINE is important for the baby’s brain development.You can get iodine from eggs, meat, bread, dairy and fish. If you use salt, the best choice is iodised salt.


KEEPING FOOD SAFE

WHAT SORT OF FOODS SHOULD A PREGNANT WOMAN AVOID?Some foods are more likely to carry bacteria. These foods should be avoided duringpregnancy and include:

âté

Food safety is very important en you are pregnant. This is because bacteria in food thatare not normally harmful can cause miscarriages or other problems for the unborn baby. To avoid any problems make sure that you al ays:

ash your hands before handling food ash fruit and vegetables before you cook or eat them try to eat freshly prepared foods heat food until it is steaming hot.


NUTRIT IONAL BENEFITS OF RICEBrown rice provides a healthy supply of

Vitamin B1 & 2, along with Niacin and

Folate. In combination these vitamins

support healthy heart, skin, hair and

muscles. The Potassium and Phosphorus

help lower blood pressure and coverts

food into energy. Replacing rice with

quinoa will increase the amount of

potassium and phosphorus in your meal

as well as providing three times the

amount of iron, which is essential for

healthy red blood cells.


CH ICKEN CURRY

1 tablespoon olive oil

1 brown onion

4 cloves garlic, chopped

500g chicken skinless chicken,

chopped

1 red capsicum, diced

1½ teaspoon curry powder

1 x 400g tin light coconut milk

INGREDIENTS

1. Heat oil in pan, add onion, garlic, capsicum and chicken. Cook over medium heat until chicken is browned.

2. Add curry powder and cook for a further 1 minute.

3. Add coconut milk and stir until boiling. Reduce heat and simmer for 25 minutes. Stirring occasionally.

4. Serve with rice and fresh steamed vegetables.

METHOD


M A I N M E A L S

THIS CARD CAN BE USED TO HELP YOU MAKE HEALTHIER FOOD AND DRINK CHOICES

Keep it in your purse or wallet.Take this card to the supermarket to help you choose healthier options.Use it with clients or patients wanting to make healthier choices.

HOW TO USE THE CARD

1. Look at the ‘Per 100 grams’ column on a Nutrition Information Panel on any packaged food or drink.

Compare the amount of total fat, saturated fat, sugar and sodium (salt) to the GREEN, ORANGE and RED columns on the Healthy Tucker Card.

2. GREEN column, then this is a healthier choice.

COMPARE ITEMS PER100g

BEST OKAY POOR

TOTAL FAT 0-3g 3.1-20g 20g +

SATURATED FAT 0-1.5g 1.6-5g 5g +

SUGAR 0-5g 5.1-15g 15g +

SODIUM 0-120mg 121-600mg 600mg +

ADAPTED FROM OBESITY POLICY COALITION AUSTRALIA 2011

BEST CHOICE

SELECT CAREFULLY

LIMIT

NUTRITION INFORMATION: MAYONNAISE

Serves per pack: 18

Serve Size: 20g

PER SERVE

(20g)PER 100g

ENERGY 520kJ 2600kJ

PROTEIN <1g 0.6g

FAT

– TOTAL 13.2g 66g

– SATURATED 1.6g 8g

CARBOHYDRATE

– TOTAL 1g 5g

– SUGARS 1g 5g

DIETARY FIBRE <1g <1g

SODIUM 105g 525mg

This panel tells us that this mayonnaise is high in fat, low in sugar, and has a moderate amount of sodium (salt).

Victorian Aboriginal Community Controlled Health Organisation www.vaccho.org.au

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FEEDING YOUR BABYTUCKER TALK TIPS

WHY IS BREAST THE BEST FOR BABY?

WHAT FOODS ARE BEST FOR YOU WHILE YOU ARE BREASTFEEDING?

PROTEIN

CALCIUM

Tu

K

VITAMIN C

T

WATER


TUCKER TALK TIPS

FEEDING YOUR BABY

WHEN SHOULD SOLIDS BE INTRODUCED?Your baby should start solids at about 6 months

too earlytoo late

Y o your baby is r

r or oodr

WHAT ARE THE BEST FIRST FOODS FOR BABY?

BABY RICE CEREAL

or

PUREED FRUIT

h r

PUREED VEGETABLES

WATERr cup

8 MONTHS

r

tard y hur

BREASTFEEDINGyour bab

Your bab ot sCordial

t s


MINCE LE T TUCE CUPS

1 tablespoon oil

1 brown onion, chopped fi nely

2 cloves garlic, chopped fi nely

300g pork mince

300g beef mince

¼ cup soy sauce

¼ cup oyster sauce

1 red capsicum, diced

3 cups bean sprouts (optional)

3 spring onions, chopped

1 iceberg lettuce

INGREDIENTS

1 Heat oil in pan. Add onion and garlic, cook until onion softens.

2 Add both mince, and cook until mince has browned.

3. Add sauces and capsicum, stir through then reduce heat and let simmer for 3 minutes.

4 Pull lettuce leaves apart to form cups for the mince to sit in.

5 Take meat mixture off heat and stir through spring onions and bean sprouts.

6 Place mixture into lettuce cups.

METHOD

Contributed by: Zoe Black


M A I N M E A L S

SNACKS for primary schoolersTUCKER TALK TIPS

MY MESSAGE TO YOUChildren have small stomachs and need a lot of energy for growth and development, so snacks between meals are a good idea. Children should have 2-3 healthy snacks every day. Foods that are lower in fat, sugar and salt are best.

HEALTHY SNACK IDEASGRAINS (Wholemeal/wholegrain)

Toast (toppings: mashed avocado or banana, tomato or a boiled egg)Fruit breadRice, oat or corn cakes with reduced fat cream cheeseWholegrain crackers with reduced fat cheese or hommus and tomato

VEGETABLES

Corn on the cobCherry tomatoesSmall baked potato (topped with reduced fat cheese)eggie and noodle soups

DAIRY (Low fat) Tub of yoghurtMilk (e.g. cow, soy or rice milk)Fruit smoothie (e.g. banana, milk, yoghurt)Small cubes of cheese

FRUITresh fruit

Fruit kebabs Frozen fruit (e.g. frozen orange wedges or frozen grapes)Stewed fruit with custardTinned fruit in natural juiceSmall amount of dried fruit (e.g. sultanas, apple, pear, apricot)

LEAN MEAT/PROTEIN FOODSCold lean meat (e.g. sliced lean ham, chicken breast, turkey, roast beef)Small tin of tunaBaked beansCanned bean mixA boiled egg

DRINKS Water is the best drinkPlain milk (low fat)

Produced by the Victorian Aboriginal Community Controlled HealthOrganisation and MEND Australia. Illustrations by Brayden Williams.

HIGH FAT AND SUGAR SNACKSSnack foods and drinks that are high in fat and added sugar are often low in nutrients that your child needs to be strong and healthy.

Too much of these foods can contribute to children becoming overweight Sticky, sugary foods and drinks can cause tooth decay These snacks should be given to children only occasionally and in small amounts

WHAT’S IN THAT SNACK?SOFT DRINK

1 CAN = 10 TSP OF SUGAR

SWEET BISCUITS

2 CHOC BISCUITS = 2 TSP OF FAT + 3 TSP OF SUGAR

CORDIAL

1 GLASS (250ml) = 5 TSP OF SUGAR

FRUIT BAR

1 BAR = 5 TSP OF SUGAR

CHOCOLATE BAR

1 BAR = 3 TSP OF FAT + 6 TSP OF SUGAR

POTATO CHIPS

1 SMALL PACKET = 3 TSP OF FAT

Healthy Snacks – Too Deadly!


DESSERTS

BENEF I TS

Dessert comes at the end of a healthy evening meal and usually,

but not always, includes items with a high sugar content.

Alternatives are possible and it’s important to check the sugar

and fat content of the desserts you prepare for your family.

One way to increase the health of your desserts is to include

natural, locally grown fruits, nuts and honey with your sweets.

Desserts come in a variety of fl avours, textures and appearances

and are always served at the end of the meal.


NUTRIT IONAL BENEFITS OF FRUITAll fruits contain an element of fi bre, an

essential part of a healthy diet. Berries

are particularly high in fi bre content

with Raspberries contributing the most

to our daily needs. Your choice of fruits

will depend on seasonal availability

and personal tastes. If you and your

family are game you can explore options

such as papaya (high in Potassium and

Vitamin A), grapefruit (Vitamin A & C),

cranberries (calcium & Vitamin C) and

mangoes (Vitamin A & Folate) in your

fruit salad.


STEWED FRU I T AND CUSTARD

1kg fruit (apples, pears,

peaches, apricots, nectarines)

2 tablespoons caster sugar

2 tablespoons water

1 teaspoon cinnamon

1 tablespoon fi nely grated

lemon rind

Custard powder

Milk

Sugar

INGREDIENTS

1 Peel and chop fruit, keeping all the same size. Not too small

2 Place fruit in a large saucepan and sprinkle with sugar. Stir over low heat, stir until combined.

3 Add cinnamon, lemon rind and water. Bring to the boil over medium heat. Turn heat to low, cover saucepan and simmer for 15 minutes, or until fruit in tender. Gently stir occasionally, don’t stir too much or fruit will become mushy.

4 Follow instructions on custard powder packet to cook custard.

5 Serve fruit warm with custard on top.

METHOD


D E S S E R T S

YOGHURT AND JE L LY CUPS

1 punnet strawberries or 1 x tinned

fruit salad

2 cups reduced-fat vanilla yoghurt

2 teaspoons gelatine

2 tablespoons boiling water

1 packet jelly crystals

1 cup boiling water

INGREDIENTS

1 Combine ¾ of fruit with the yoghurt.

2 Dissolve the gelatine in the 2 tablespoons boiling water and then mix with into yoghurt mixture.

3 Evenly place on the bottom of 4 cups and put into the refrigerator to set

4 Dissolve jelly crystals with 1 cup boiling water and let cool to room temperature.

5 Arrange remaining fruit over the yoghurt and carefully pour in the cooled jelly to fi ll each cup.

6 Cover and place in refrigerator until set.

METHOD


D E S S E R T S


WHY SHOULD MY CHILD BE ACTIVE?


MOVE, PLAY AND BE ACTIVETUCKER TALK TIPS 4 kids

r .r .

MY MESSAGE TO YOU

AGED 1-5 YEARS AGED 5-12 YEARS

BEING ACTIVE EVERY DAY CAN:

TIPS AND IDEAS 1-5 YEARS 5-12 YEARS

Active Every Day – Too Deadly!

WHY IS REDUCING SCREEN TIME IMPORTANT?

HOW TO REDUCE SCREEN TIME

HOW MUCH SCREEN TIME?

WHAT ABOUT TV, THE INTERNET AND COMPUTER OR VIDEO GAMES?

c , een.

UNDER 2 YEARS 2-5 YEARS 5-12 YEARS

FRU I T SALAD

1 x pineapple, peeled and chopped

1 x rockmelon, peeled and chopped

1 x wedge watermelon,

peeled and chopped

1 x punnet strawberries, quartered

1 x bunch seedless grapes

1 x small tin passionfruit

1 table spoon lemon juice

Yoghurt to serve

Note: Any fruit can be used, stick to what is in season and cheapest

INGREDIENTS

1 Chop all fruit and place in a large bowl.

2 Add passionfruit and lemon juice and stir to combine.

3 Place in bowls and place a spoon full of yoghurt on top

METHOD


D E S S E R T S

APP LE CRUMBLE

½ cup plain fl our

½ cup whole meal fl our

½ cup oats

1 tablespoons butter

½ teaspoon cinnamon

1 x 800g tin apples

Custard to serve

INGREDIENTS

1 Preheat oven to 180°C

2 Place fl ours and oats into a mixing bowl. Add butter and cinnamon and use your fi ngers to mix together.

3 Place apples into baking dish and sprinkle crumble mix over the top.

4 Bake in oven for 30-40 minutes.

METHOD


D E S S E R T S

HEALTHY LUNCH BOX IDEASTUCKER TALK TIPS 4 kids


GRAIN FOODS (Wholemeal and wholegrain types)

VEGETABLES rxed salad

ry tomatoes

FRUITr

rr

DAIRY

A ROTEIN FOODS

DRINKS

YOU COULD TRY:

MY MESSAGE TO YOU

Grain foodsVeggies or salad

DairyLean meat or protein foodsWater

EXAMPLE 1

EXAMPLE 2

Healthy Lunch Box – Too Deadly!


TUCKER TALK TIPS

HEALTHY DRINKING GUIDELINES

WATER IS THE BEST DRINK

v

w v

Y v

p v

WHAT’S WRONG WITH SWEET DRINKS?

MY

MES

SA

GE

TO Y

OU

Sw

w

w

(250 )

SOFT DRINK, 1 CAN = 10 TEASPOONS OF SUGAR CORDIAL, 1 GLASS = 5 TEASPOONS OF SUGAR

ORANGE JUICE, 1 GLASS = 5 TEASPOONS OF SUGAR




TUCKER TALK TIPS

HEALTHY DRINKING GUIDELINES

WHAT ABOUT ALCOHOL?

SAFE DRINKING GUIDELINES

f, v ,

v ‘ ’ vw

no more than

2 w A standard drink

1 drink 1 standard drink

1 f f x

= 1.5 standard drinks.

/ f

1 f f (285 )

1 (285 )

1f w (100 )

130 )

WEIGHTS & MEASUREMENT CHARTS

LIQUIDS*

METRIC CUP60ml ¼ cup80ml cup125ml ½ cup180ml ¾ cup250ml 1 cup375ml 1½ cups500ml 2 cups750ml 3 cups

1L 4 cups1.25L 5 cups1.5L 6 cups2L 8 cups

2.5L 10 cups

* These conversions have been rounded for cookery purposes.

OVEN TEMPERATURES

CELSIUS (electric)

CELSIUS (fan forced)

FARENHEIT GAS

120 degrees 100 degrees 250 degrees 1 very slow150 degrees 130 degrees 300 degrees 2 slow160 degrees 140 degrees 325 degrees 3 moderately slow180 degrees 160 degrees 350 degrees 4 moderate190 degrees 170 degrees 375 degrees 5 moderately hot200 degrees 180 degrees 400 degrees 6 hot230 degrees 210 degrees 450 degrees 7 very hot250 degrees 230 degrees 500 degrees 9 very hot

* If using a fan-forced oven, your cooking time may be a little quicker, so start checking your food a little earlier.

CUP CONVERSIONS FOR METRIC & IMPERIAL*

INGREDIENT 1 CUP ½ CUP CUP ¼ CUPBreadcrumbs, dry 90g 2¾oz 45g 1½oz 30g 1oz 25g ¾ozButter 250g 8oz 125g 4oz 80g 2½oz 60g 2ozCheese, shredded/grated 80g 2½oz 40g 1oz 35g 1oz 25g ¾ozChoc bits 190g 6oz 95g 3oz 70g 2¼oz 55g 1¾ozCoconut, desiccated 85g 2¾oz 45g 1½oz 35g 1oz 20g ½ozFlour, plain/self-raising 150g 4¾oz 75g 2½oz 50g 1½oz 40g 1½ozRice, uncooked 200g 6½oz 100g 3oz 70g 2¼oz 50g 1½ozSour cream 235g 7½oz 125g 4oz 85g 2½oz 65g 2ozSugar, brown-lightly packed 160g 5oz 80g 2½oz 60g 2oz 45g 1½ozSugar, brown-fi rmly packed 200g 6½oz 100g 3oz 70g 2¼oz 55g 1¾ozSugar, caster 220g 7oz 115g 3¾oz 80g 2½oz 60g 2ozSugar, icing 150g 4¾oz 80g 2½oz 60g 2oz 45g 1½ozSugar, white 225g 7oz 110g 3½oz 80g 2½oz 60g 2ozSultanas 170g 5½oz 90g 3oz 65g 2oz 45g 1½ozYoghurt 260g 8¼oz 130g 4oz 90g 3oz 70g 2¼oz

* These conversions have been rounded for cookery purposes.


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