Session three: Healthy eating Cooking for One or Two Cooking for One or Two Cooking for One or Two...

Session three: Healthy eating

Cooking for One or Two

Cooking for One or Two

Cooking for One or Two Programme

Australian Dietary Guideline 2014

Breads, cereals, rice, pasta and noodles• 4 ½ serves for men and 3 serves for

women (minimum requirement for 70+ years)

How much should I consume each day? How much should I consume each day?


Tips on how to include more of these foods• Add rice as part of a main meal and

dessert • Add barley

Vegetables and legumes • 5 serves (minimum requirement for 70+ years)



Tips on how to include more of these foods• Add LOTS of vegetables to soups, casseroles etc.• Eat as snacks• Salad sandwiches

Fruit • 2 serves (minimum requirement for 70+ years)



Ways to include more fruit each day

• Fruit smoothies• Fruit snacks

Milk, yoghurt and cheese • 3½ serves for men and 4 serves for women



Ways to include more milk, yoghurt and cheese• Adding cheese to sandwiches• Having milk as a drink • Yoghurt as a snack

Meat, fish, poultry, eggs, nuts and legumes

• 2 ½ serves for men and 2 serves for women.



Tips on how to include more of these foods• Egg or meat sandwiches• Add legumes to stir-fry's and salads

Guidelines for healthy eatingGuidelines for healthy eating


Australian Dietary guidelines 2014

Vegetable casserole with steamed fish filletsVegetable casserole with steamed fish fillets

Banana berry splitBanana berry split

Today’s Recipes Today’s Recipes


RecipesRecipes RecipesRecipes


Recipes Recipes


Berry Banana SplitBerry Banana Split

References • Australian Government 2014, Australian Dietary Guidelines, photograph, accessed 28 July 2014 < www.eatforhealth.gov.au/food-essentials/how-much-do-we-need-each-day >


Session three: Healthy eating Cooking for One or Two Cooking for One or Two Cooking for One or Two...

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