Building Healthier Meals Part 2:

Quick Healthy Meal Ideas

Kate Battocchio
Accredited Practising Dietitian (APD)

Accredited Exercise Physiologist (AEP)

Before we start…

How this workshop works: audio/visual

Duration: Approximately 30-45min content +
15min questions and discussions
Asking questions:
Option 1: Use the ‘chat’ function
Option 2: ‘Raise your hand’ feature
Overview

Part 1: Building blocks of healthier meals

Today…
• 1 – Benefits of healthy eating
• 2 – What Australians eat
• 3 – Barriers to healthy eating
• 4 – Planning
• 5 – Quick and Easy meal ideas – BF / L / D
• 6 – Helpful resources
Healthy Eating: Why?
 Australia’s Food Habits (adults)
• 8% Australian’s eat the recommended daily serves of
vegetables AND only 50% eat the recommended 2 serves fruit
• Only 1 in 20 meet the guidelines for fruit and vegetable intake
• Over 1/3 of total daily energy (kJ) comes from discretionary
(“JUNK”) foods
• 1 in 6 Australians drink more than 2 standard drinks per day

ABS, 2016
NHS 2014-15
 Australia’s Food Habits
(adults)
• Australians eat non-home cooked evening meals
2.5 times per week on average

Consider:
• Portion size
• Number of courses
• Vegetables
• Flavour enhancers
• Beverages e.g. alcohol, milkshakes, coffee
IPSOS, 2015
Consider….

• How do you sit within the stats?

• What makes eating 5-6 servings of vegetables per day

difficult?

• What makes you choose a biscuit instead of a piece of

fruit?

• What leads you to eat out or have takeaway meals, or

cook fewer meals from scratch at home?
Barriers to healthy eating

• Taste • Nutrition knowledge

• Cost • Environment e.g. work
• Convenience • Holidays
• Time • Special occasions
• Motivation • Social norms “to fit in”
• Food preparation skills • Emotional eating
• Availability (stress, depression
and anxiety)
• Advertising
It is possible…..!

• Healthy
• Convenient
• Easy
• Quick
• Cheap
• TASTY!!
 Start by choosing healthy
foods
• Australian Guide to Healthy
Eating
• Released 2013
• Based on scientific evidence
and research
• Amount of food – serves &
portions
• Types of food
• Everyday
• Sometimes
Building healthy meals:
Go, Glow, Repair

Go
Glow
Repair
Go, Glow, Repair - Breakfast
Go, Glow, Repair- Breakfast
Go, Glow, Repair – Light meal
Go, Glow, Repair – Main Meal
Go, Glow, Repair – Main Meal
Planning is key!

•Less stress
•Saves time
•Adds variety
•You eat healthier
•Save money
•YOU are in control
Making your plan

1. A4 paper – draw line in centre

2. Meals on one side, shopping list on other side
3. Add dinner ideas first
• Aim: 1-2 x red meat, 1-2 poultry, 1-2 fish / seafood, 1-
2 meat free per week
4. Add lunch ideas – can you eat leftovers?
5. Add other easy lunches e.g. sandwich etc
6. Add breakfast and snack items
7. Make your shopping list
From the web
 Make a shopping list –
pantry essentials

• Carb staples
• Canned vegetables
and legumes
• Herbs and spices
(fresh and dried)
• Cooking oils
• Long life, fresh foods
• Nuts and seeds
Planning: Cook more, freeze
Planning: Get inspired

www.diabetesnsw.com.au/recipes
Planning: Get inspired
Quick and Easy Meal
Ideas
Using the three B’s
The Three B’s
B1: Banana

•Banana Smoothie

+ + + +
B1: Banana

•Banana & cottage or ricotta cheese on toast

+ +
+
B1: Banana

•Banana Oat Cookies

+ +
B2: Bread

•Wraps

+ +
+
B2: Bread

•Homemade burgers

+ +
B2: Bread

•Minestrone or Lentil soup with crusty bread

+
B3: Beans

•Baked beans on toast

+
B3: Beans

•Tuna / salmon & bean salad

+ + +
B3: Beans

•Lentil bolognaise

+ +

+ + +
Accredited Practicing Dietitians

• Your nutrition expert!

• Assess nutritional needs
• Develop personalised eating plans that consider
medical conditions and personal circumstances
• Provide nutrition counselling and support to
individuals and groups
• Provide information on healthy eating, shopping for
food, eating out and preparing food at home

• https://daa.asn.au/find-an-apd/
Useful resources: DNSW

• Infoline: 1800 637 700

• Dietitians, diabetes educators, exercise physiologists
• Website: www.diabetesnsw.com.au
• Upcoming events (including Building Healthy
Meals, Expo)
• Recipes
• Buy Healthy Shopping Guide ($7.50)
• Factsheets (glycemic index, food choices, eating
out, label reading etc)
Summary

• Aim to eat a range of healthy foods from the five core food
groups everyday:
Vegetables, fruits, wholegrain & cereals, dairy and lean proteins

• Planning can help reduce food waste, save you money and
improve your health

• Build healthy meals using the “go, glow, repair” philosophy

• Cheap pantry staples like the 3 B’s can form the basis for quick,
easy and healthy meals
 Please Complete the Following Survey

The following link has been sent via the zoom chat function:
Please Complete
https://diabetesnsw.syd1.qualtrics.com/jfe/form/SV_a9Hd0bYA5OoYX
yJ

Please check your messages on zoom and take 5 minutes to complete

the survey.

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• Information collected within this survey is covered by the NDSS

Privacy Policy. For more information visit:
https://www.ndss.com.au/privacy-policy
Thank you