Dinner

Making it healthy

With only some minor changes in approach, you can make dinner much healthier. Use a wide variety of cereal-based food (preferably wholegrain or wholemeal rice, pasta, potatoes, noodles), lean meats and poultry (trimmed of fat/skin removed), fish and vegetables when preparing meals.

The bulk of the plate should contain carbohydrates and vegetables, with smaller portions of lean meat, fish or a vegetarian alternative (see food groups chart). Use canola, sunflower, soybean or olive oils for cooking rather than animal fats.

Making it work

To make the evening meal easier:

• Plan meals on a weekly basis and write a shopping list to ensure you have all of the ingredients.
• Try to make twice as much food and freeze half of it for another night.
• Make stir-fries for quick cooking.
• Make casseroles, stews or soups that can be left in the oven or on the stove top while you do other things.

• Encourage your children to help with food preparation – washing or chopping the vegetables, laying the table, etc.
• Don’t eat too late in the evening for little children.
• Don’t eat in front of the TV – it kills conversation.
• Make sure everyone – including you – stops what they’re doing and sits down together.
• Allocate jobs such as taking plates to the sink, washing up and drying, and rotate them to spread the burden.

Recipes and cooking tips

Cooking tips for busy people
Recommendations for what your pantry, fridge and freezer should be stocked with, and some quick meal suggestions (Better Health, Victoria).

Healthy cooking tips
Simple techniques to minimise fat and salt and retain nutrients when you’re cooking (Better Health, Victoria).

Recipes
A wealth of recipes for you to try.