Healthy eating into your usual meal choices

Healthy Eating Food Choices

There are some easy ways in which you can introduce healthy eating into your usual meal choices. Some tips for increasing the intake of healthy, fiber-rich foods are given in the box opposite.

• Baked potatoes with healthy fillings like tuna, cottage cheese, and baked beans make a good quick meal.

• Try pitta bread as a change from ordinary bread, and fill it with lots of salad vegetables.  If you need extra calories, add a salad dressing.

• Slice fruit (e.g., bananas, peaches, apples or pears) onto a high-fiber breakfast cereal.

• Choose to have salad as an accompaniment to main meals.

• Add extra fruit to desserts.

• Add more vegetables into dishes as you cook them e.g., into curries, lasagna, chilli, etc.

• Try making homemade soups using a stock cube and plenty of vegetables.

• Remember that frozen vegetables have a similar nutrient content to fresh vegetables.

• If you want to lessen the protein, and raise the fiber content of your diet, use smaller portions of meat, chicken or fish and fill your plate with potatoes, rice, pasta and vegetables, or try stir frying less meat or chicken with more vegetables.

• Try cooking fish in different ways e.g., micro waved or poached in lemon juice, tinned tomatoes or milk.