Healthy eating toolkit Tips and tricks to help you eat well for less This kit contains: Healthy eating on a budget – Handy tips that won’t break the bank Cheap eats for a week – a budget friendly healthy meal guide Give your leftovers a makeover – ways to get more bang for your buck Balance your plate – a visual guide for healthy meals Local markets, gardens, cooking classes and related social activities For more information or for personalised advice about food and health contact an Inner South Community Health Dietitian on 9525 1300.3 9525 1300.
16
Embed
Healthy eating - City of Port Phillip /Healthy...Healthy eating toolkit Tips and tricks to help you eat well for less This kit contains: Healthy eating on a budget – Handy tips that
This document is posted to help you gain knowledge. Please leave a comment to let me know what you think about it! Share it to your friends and learn new things together.
Transcript
Healthy eating
toolkit
Tips and tricks to help you eat well for less
This kit contains:
Healthy eating on a budget – Handy tips that won’t break the bank
Cheap eats for a week – a budget friendly healthy meal guide
Give your leftovers a makeover – ways to get more bang for your buck
Balance your plate – a visual guide for healthy meals
Local markets, gardens, cooking classes and related social activities
For more information or for personalised advice about food and health
contact an Inner South Community Health Dietitian on 9525 1300.3 9525
1300.
Spending most of your
grocery budget on foods from
the five food groups will help
you save money and be
healthy
PLAN AHEAD
Plan your meals and snacks based on your budget. Check what foods you already have and work out recipes you can make using these foods.
Make a list of the main meals you want to cook for the week – what foods do you still need to buy?
Make a shopping list
Search online or in cookbooks for quick easy
recipes. Try your public library for cookbooks
too.
2
BE A SMART SHOPPER
Don’t go hungry - Avoid shopping when hungry. You may end up with
more than you planned (with unhealthy choices) and blow the budget!
Ask about a loyalty card at your grocery store for
special deals.
Shop around – There can be a big difference in the cost of the
same product in different stores. Get to know your local,
cheaper stores.
Check the price tag— Compare the price of different brands
of the same products to find the cheapest option. Look at the
per kilogram price to work out which item is better value.
Often store/home-brands will be the cheapest.
Grab a bargain – Look for sale items to save money. This will only work if
you will use the food before its use by/best before dates, so always
check the date . Look-out for item discounts at the end of the day (such
as bread).
Buy in bulk – This saves money on foods you eat a lot of and can be
stored e.g. freeze chicken & meats in individual portions.
3
v
BE A SMART SHOPPER (continued)
Always keep pantry staples (such as brown rice, wholegrain pasta,
potatoes, tinned fish, baked beans). These foods keep for longer,
are often cheaper and can be used for many recipes.
Choose healthy low-cost fresh staples such as carrots, greens,
potatoes, bananas, apples. These foods are often cheaper options.
Buy the basics – Spend as little as you can on “extras” foods and take-away
foods. These foods are often expensive and less nutritious.
Add eggs or legumes (e.g. beans and lentils) to recipes as a great, budget-
friendly meat substitute.
Fresh is best! – But don’t forget frozen or longer-life foods such as
frozen or tinned vegetables, long-life milk, canned fruit can be a
good alternative though these may be more expensive.
‘Tis the season – Buy seasonal produce; it’s tastier, fresher and often on special!
Market day – Try the South
Melbourne, Prahran, Queen Victoria
or Footscray markets or a local
farmers’ market for the freshest,
seasonal fruit and vegetables
and meat. Shop at closing
times for discounted prices. See
pages 12-13 of this guide for a full list of local markets.
4
KEEP A CLEVER KITCHEN
Keep it fresh - Proper storage will keep foods fresher for longer e.g. keep
potatoes in a cool dark place and eggs in the fridge
What a waste! – Throwing away food is throwing away money so check
what you have in your pantry, fridge and freezer and use items with a
shorter shelf-life first. Knowing what you already have makes meal
planning easier and avoids doubling up at the grocery store.
Leftover not left out! – Get creative and give your leftovers a makeover
e.g. use extra meats in stir-fry or salads, add leftover vegetables to a
quiche or casserole or blend to make a soup. See page 9 for tips on giving
your leftovers a makeover!
Think big - Cook a large batch of your favourite meals and freeze individual
portions for a quick dinner later in the week. This will avoid wasting food
and save you time when busy.
Freeze it – store foods such as meats and bread and grated cheese in the
freezer to extend life.
GREEN THUMB
Start your own vegetable garden in the yard or even in a pot, or visit
your local community garden for the freshest produce and to save
money. See pages 14-15 for a list of
community gardens in Port Phillip
Tomatoes and herbs are beginner-friendly.
EATING OUT
Takeaway meals are often expensive and a less healthy choice, so
aim for home cooked meals most of the time. If eating out, look
for specials and consider sushi, sandwiches and soup which can be
cheaper, healthier options. Try local café meals programs for free
or cheap eats.
Choose tap water over other drinks to save money.
Breakfast Lunch Dinner
Monday Baked beans on toast: 2 slices of wholemeal bread 1/2 420g can of baked beans One cup of low fat milk One apple
Toasted sandwich: 2 slices of wholemeal bread 2 slices roast beef (from the deli) 2 slices low fat cheese 1 small sliced tomato 1 cup mixed salad
Fish and vegetables: 1 frozen fish fillet (try rolling in milk and then breadcrumbs for a homemade crumb) Bake in the oven as per instructions. Serve with 1/2 cup cooked brown rice and 1 1/2 cups cooked vegetables
Tuesday Cereal and fruit: 2 Weetbix with 1 cup low fat milk One medium banana
Tuna and salad sandwich: 2 slices wholemeal bread 95g tin of tuna (try in springwater or olive oil) 1 cup salad vegetables
Pasta Bolognese: Cook 150g (1 1/4 cups ) wholemeal pasta dividing into 2 portions (one for dinner and one for lunch tomorrow). Make a Bolognese sauce cooking 500g lean beef mince, one can of red kidney beans, one onion, a grated carrot, & an 800g tin of diced tomatoes. Divide the sauce into 4 portions eating one for dinner with the pasta and saving the other 3 in a container as leftovers.
Wednesday Eggs on toast: 2 slices of wholemeal bread 2 scrambled/ boiled/ poached/ fried eggs 3/4 cup yoghurt or one tub
Leftover pasta and salad: Heat up the leftover portion of pasta and 1/3 of the bolognaise sauce. Make a simple salad with 1 medium tomato, half a cucumber and 1 cup green leafy salad/lettuce. Add salad dressing if you like.
Shepherd’s pie and vegetables: Place the leftover portions of Bolognese into an ovenproof dish, top with 1 potato mashed and 1/4 cup grated cheese and bake in the oven at 180°until mashed potato is browned. Divide into two portions, one for dinner and freeze the other portion for a quick meal to reheat on another day. Steam or microwave 1 cup frozen mixed vegies or 2 broccoli florets and 1/2 cup frozen peas to have with the shepherd’s pie.
Cheap eats for a week
6
Breakfast Lunch Dinner
Thursday Fruit toast: Two slices fruit toast thinly spread with margarine One cup of low fat milk
Ham, cheese and salad bread roll: Wholemeal bread roll 2 slices of ham 2 slices of low fat cheese 4 slices of tomato 4 slices of cucumber 1 cup lettuce leaves
Baked potato: Cook 2 potatoes until tender. Cut a cross in the top and fill with 420g can of salt-reduced baked beans and 1/2 cup grated tasty cheese. Serve 1 potatoes with 1 medium tomato sliced, 1/2 capsicum and 1 cup salad greens.
Keep 1 potato in the fridge for tomorrow.
Friday Ham cheese tomato omelette: 2 slices of wholemeal toast 2 eggs scrambled 2 slices of cheese 1 chopped medium tomato 2 slices ham One large orange
Baked potato: Reheat the leftover potato (or eat chilled). Serve with lots of salad or cooked vegetables (from fresh or frozen)
Chicken skewers: Chop 1 skinless chicken breast, 1/4 red and 1/4 green capsicum and add to skewers with tinned pineapple pieces (in natural juice) and cook. Serve with 1/2 cup cooked brown rice.
Saturday Muesli and fruit: 1/2 cup untoasted muesli with one cup of low-fat milk. Four tinned apricot halves (in natural juice) on top of muesli
Egg and lettuce sandwich: 1 boiled egg mashed with a fork and 1/2 cup of thinly sliced lettuce on 2 slices of wholemeal bread
Vegetable and lentil soup: Bring 2 stock cubes, 2 litres of water with an 800g tin tomato, 2 onions, 4 cups of chopped mixed vegetables (e.g. carrots, celery, potato), 500g of lentils to the boil and simmer for 45 minutes. OR heat up a can of vegetable and lentil soup (look for salt reduced). Serve with a piece of wholemeal toast. Freeze homemade soup into individual portions.
Cheap eats for a week
7
Breakfast Lunch Dinner
Sunday Pancakes: Mix 1 cup wholemeal self-raising flour with 1 1/4 cup low fat milk and 1 egg and cook on a frying pan OR try a wholemeal pancake mix. Freeze extra pancakes for another day. Serve with sliced banana and honey. One cup of low fat milk
Leftover vegetable and lentil soup: Serve a portion of reheated soup with a slice of toasted wholemeal bread.
Pizza: 1 wholemeal flat/Lebanese bread Tomato sauce for the base 3 slices roast beef torn into pieces 1/4 sliced capsicum 1/4 onion 2 sliced mushrooms 1/3 cup grated low fat cheese
Snacks- If hungry between meals, try these snacks. Aim for 1-3 per dayLighter snacks A piece of fruit—apple, banana, orange, pear, one cup of watermelon Try tinned fruits/ fruit salad when fresh fruit is expensive. Buy fruit in natural juice over syrup for a healthier option 200g tub (3/4 cup) of low fat yoghurt (or buy a 1kg tub and make individual portions in containers at home for a cheaper option!) One cup of vegetable sticks such as celery, carrot, cucumber or capsicum with dip such as hummus or tzatziki One cup of low fat milk
Heavier snacks Fruit smoothie made with one cup of low-fat milk and one chopped banana. Try adding yoghurt, other fruit or mixing fruits! Handful of unsalted nuts e.g. almonds, peanuts Four wholegrain crackers with sliced low fat cheese and tomato
Cheap eats for a week
8
Give your scraps & leftovers a makeover
Every year Australians throw away 8 million dollars worth of edible food. Throwing away food is not only throwing away money, it
also affects the environment. How can you use food you would otherwise throw away? Here are a few suggestions to get you started.
FRUIT
Turn any over‐ripe or bruised fruits into a smoothie or juice or bake a fruit loaf or muffins. You could even use them
to make jam!
Try freezing over-ripe or bruised fruits to make an icy smoothie another day. Don’t forget to peel bananas first!
Stew old apples, pears and berries to eat with custard. Or try wrapping the stewed fruit in pastry and bake in the
oven for yummy homemade pies.
VEGETABLES
Vegetables that are starting to go soft can be made into soup, used as pizza toppings, grated into delicious pasta
sauces or blended to make your very own dip!
Use soft tomatoes to cook a delicious pasta sauce with onion, garlic and herbs.
Chop broccoli stems and other part of the vegetable that you’d normally thrown away and add to soups, stir-fries
and casseroles.
Leave the peel on carrots/potatoes/zucchini/pumpkin for extra nutrition - just give them a good wash first.
Use last night’s roast vegetables to make a savoury pie. Chop up vegies, mix with gravy and wrap in pastry before
baking in the oven.
Source: Food Know How, Food waste fast facts. Retrieved September 2014, from http://www.foodknowhow.org.au/get-involved/food-waste-fast-facts/2014 9
Cereal and grain: 1 quarter of plate choose whole grain pasta, rice, potato,
bread, noodles
Smart Snacks: In addition to main plate fruit, crackers, nuts, low fat dairy
11
Market Opening hours How to get there South Melbourne Market 322-326 Coventry St, South= Melbourne
Wed: 8am – 4pm Fri: 8am – 5pm Sat/Sun: 8am – 4pm
Trams: -96/112, stop 127 -1, stop 25 Bus: -253 (weekdays only) -City of Port Phillip free Community Bus travels to South Melbourne Market from various locations across City of Port Phillip
Queen Victoria Market Corner Elizabeth and Victoria Streets, Melbourne
Train: Walking distance from Melbourne Central and Flagstaff. Tram: - 55, stop 9 -19, 57, 59 stop 7 -Free City Circle tram to La Trobe St/Elizabeth St stop Bus: -232, 234, 235, 236, 237 all stop at Queen Victoria Market SHIP Market Bus: SHIP runs a free bus service from Port Melbourne to Queen Vic Market weekly on Thursday mornings. Contact [email protected] or call 9525 1300.