This is a consensus document from Dietitian/ Nutritionists from the Nutrition Education Materials Online, "NEMO", team.
Disclaimer: www.health.qld.gov.au/global/disclaimer Developed: June 2019
Copyright: www.health.qld.gov.au/global/copyright-statement Due for review: June 2021
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Nutrition
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Nutrition
Healthy Meal Ideas and Menu Planning
Thinking ahead and menu planning for
you or your family can help you to choose
healthier options, manage your weight
and ease the daily stress of planning
meals.
Creating a Menu
Create a menu plan for a few days, a
week or even a month in advance.
When planning your meals and snacks
aim to choose foods from the 5 food
groups:
• Vegetables; a variety of colours
• Fruit; a variety of colours
• Grain (cereal) foods; choose
wholegrain and/or high fibre varieties.
• Lean meats; poultry, fish, eggs, tofu,
nuts and seeds and legumes/beans.
• Milk, yoghurt, cheese and/or
alternatives; choose reduced fat
options
Once you have decided on your meals
and snacks write a list of all the items that
you need to buy.
Save time by cooking meals in advance
and freezing individual portions that can
be reheated when you are short on time.
Use supermarket catalogues to guide
menu planning to help you save money.
Recipe Ideas
Websites:
• http://www.eatforhealth.gov.au/
• http://healthier.qld.gov.au/
• http://www.daa.asn.au
• http://www.heartfoundation.org.au
• http://www.diabetesqld.org.au/
Books & Magazines:
• Australian Healthy Food Guide
• ‘Symply Too Good To Be True’
• Women’s Weekly ‘Good Food Fast’
• CSIRO ‘Total Wellbeing Diet’
Healthy Meal Ideas
Use the following tables to help plan your
menu.
These meal ideas will help you to meet
the Australian Guide to Health Eating.
Please discuss with your Dietitian if
this is suitable for your health &
dietary needs.
My
Nutrition
This is a consensus document from Dietitian/ Nutritionists from the Nutrition Education Materials Online, "NEMO", team.
Disclaimer: www.health.qld.gov.au/global/disclaimer Developed: June 2019
Copyright: www.health.qld.gov.au/global/copyright-statement Due for review: June 2021
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Nutrition
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Nutrition
Breakfast
Don’t skip breakfast!
Starting your day with a healthy meal will give you energy, can be a good source of fibre
and calcium and can prevent you from over eating later in the day. Include a protein
option at this meal such as milk or yoghurt, eggs, baked beans to keep you full.
Get creative and try adding some vegetables to any of these meal options. Great choices
for breakfast are: sautéed free vegetables – mushrooms, tomato, onion, spinach, zucchini,
asparagus, and capsicum.
Choose one option from the table for breakfast:
2 x Weet-bix/Vita-brits + 1 cup
low fat milk
1 cup fresh fruit salad + 1 small
tub of yoghurt.
2 x eggs +
2 x thin slices wholemeal/grain
toast or
1 x wholemeal muffin
+ 1 tsp spread
(margarine/butter/nuttelex/etc)
¾ cup All Bran/Sultana
Bran/Guardian/Fibre Plus or
other wholegrain flaked cereal
+ 1 cup low fat milk.
Smoothie – 100g frozen
berries, 100g vanilla yoghurt,
0.25 cup oats, 200ml low fat
milk
130g tin baked beans
2 x thin slices wholemeal/grain
toast or
1 x wholemeal muffin
+ 1 tsp spread
(margarine/butter/nuttelex/etc)
0.5 cup (45g) muesli + 1 cup
low fat milk or 175g yoghurt.
2 x thin slices wholemeal/ grain
toast
+ 1 tablespoon peanut butter
Tinned fish ie sardines.
2 x thin slices wholemeal/grain
toast or
1 x wholemeal muffin
+ 1 tsp spread
(margarine/butter/nuttelex/etc)
1 x 40g serving of quick oats
or 0.3 cup Traditional oats
+ 1 cup milk
French toast – dip bread in egg
mixture (2 large eggs + 2 thin
slices wholemeal/grain bread.
Omelette – 2 eggs + free
vegetables, 50g diced ham + 1
slice toast.
This is a consensus document from Dietitian/ Nutritionists from the Nutrition Education Materials Online, "NEMO", team.
Disclaimer: www.health.qld.gov.au/global/disclaimer Developed: June 2019
Copyright: www.health.qld.gov.au/global/copyright-statement Due for review: June 2021
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Nutrition
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Nutrition
Lunch
Sandwiches, wraps, salads and soups are easy meals to prepare for lunch or to have on
the go. Remember to add plenty of vegetables at lunch!
Choose one option from each column:
Healthy carb
Lean Protein
Vegetables/salad
Healthy Fats
1 x small wholegrain roll
2 thin slices wholegrain
bread
1 x wholemeal pita pocket
6 wholegrain crispbreads
ie Vita-Weat
6 x thin wholegrain rice
thins
1 x small wrap
0.5 cup cooked
rice/pasta/quinoa
1 x medium corn cob
(100g)
1 x medium potato cooked
potato (150g)
-1 slice cheese
-0.5 cup cottage
cheese
-1 extra large egg
-Tin salmon/tuna 95g
-Roast chicken 80g
(skin off)
-Roast beef 80g
-Lean ham 80g
-Tofu 80g
-Legumes/tinned
beans 0.5cup/100g
Aim for >1 cup
Steamed vegetable
bag
Garden salad
or non-starchy
vegetables
Olive oil – 2 tsp
Avocado – 0.25
medium
Butter/margarine – 2
tsp
Nuts – 15g
Healthy Lunch Ideas
Roll/sandwich/wrap
- Roast beef, mustard +
salad
- Boiled egg, low fat
mayo, lettuce
- Tinned Tuna or salmon
and salad
- Ham, cheese and salad
- Roast chicken/turkey
and salad
Tinned/fresh soup with
legumes/vegetables with a
slice of wholegrain toast.
with salad or on a sandwich.
Pita Pocket pizza
Salad - following portions
above
Ie Garden salad 1.5 cups, corn
0.5 cups,
80g chicken, 0.25 avocado, 0.5
cup brown rice.
This is a consensus document from Dietitian/ Nutritionists from the Nutrition Education Materials Online, "NEMO", team.
Disclaimer: www.health.qld.gov.au/global/disclaimer Developed: June 2019
Copyright: www.health.qld.gov.au/global/copyright-statement Due for review: June 2021
My
Nutrition
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Nutrition
C
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Dinner
Try to fill half your plate with salad or vegetables every night as per the “Healthy Plate
Guide”. Choose lean meats, and wholegrains.
Healthy carb
Lean Protein
Vegetables/salad
Healthy Fats
0.5 cup cooked
carbohydrate
Brown rice, quinoa,
wholemeal/spelt pasta,
potato/sweet potato,
small cob corn.
120g lean
meat/vegetarian
protein
Skinless chicken,
lamb, beef, pork, tofu,
fish, legumes.
1.5 cups
Salad or non-starchy
vegetables
(not including
potato/sweet potato or
corn)
1-2 tsp
Olive oil, avocado
Healthy Dinner Ideas
Stir fry
120g chicken/beef/tofu
+ 1.5 cups free vegetables
+ 0.5 cup cooked rice.
Spaghetti Bolognese
120g mince
+ 0.5 cup pasta
+1.5 cups vegetables or salad.
Choose options based on meat
and vegetables ~1500kJ.
Casserole
120g lean meat/legumes
+ 1.5 cups free vegetables
+ 1 medium potato.
Grilled meat + veggies
120g grilled steak/chicken
+ 1 medium potato/corn/0.5
cup sweet potato
+ 1.5 cups steamed vegetables
Individual steamed fish,
+ microwave brown rice
+ steamed vegetables.
Curry –
120g lean meat/legumes
+ 0.5 cup rice
+ 1.5 cups free vegetables
Fish and Chips
120g Grilled fish
+ baked home-made chips
+ 1.5 cups salad
Tinned/fresh Soup with
legumes/vegetables with a
slice of wholegrain toast.
Healthy Plate Guide
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This is a consensus document from Dietitian/ Nutritionists from the Nutrition Education Materials Online, "NEMO", team.
Disclaimer: www.health.qld.gov.au/global/disclaimer Developed: June 2019
Copyright: www.health.qld.gov.au/global/copyright-statement Due for review: June 2021
My
Nutrition
My
Nutrition
Snacks
Choose up to 3 snacks a day from the table below.
Keep healthy snacks at home and prevent having unhealthy choices in your house.
5 x round wholegrain crackers
+ 1 tbs hummus
1 x wholegrain crisp bread
+ slice low fat cheese
+ tomato
150-200g Greek yoghurt
Baked beans 130g
1 large or 2 small
1 cup fruit salad
20g nuts
1 cup low fat milk
1 x medium skim
flat white/latte/cappuccino
Hearty vegetable soup
1 x 95g Tin tuna
1 x 20g snack bag of Popcorn
Fruit snack tub 140g
3-4 thin slices of watermelon.
+ 4 round crackers
Drinks
One of the best things you can do for your health is to avoid sugary drinks. Best choices:
• Water
• Sparkling mineral water or soda water
• Tea or coffee
• Herbal tea
For further information contact your Dietitian or Nutritionist:_____________________
This is a consensus document from Dietitian/ Nutritionists from the Nutrition Education Materials Online, "NEMO", team.
Disclaimer: www.health.qld.gov.au/global/disclaimer Developed: June 2019
Copyright: www.health.qld.gov.au/global/copyright-statement Due for review: June 2021
Meal Plan
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Breakfast
Morning Tea
Lunch
Afternoon Tea
Dinner
Supper
Total kJ