Managing Healthy Eating

Knowing about what to eat in a healthy diet is a start but putting it into action can be a challenge. Read on for 10 helpful tips to get you started:

• • Plan your meals for the week. See See the King Edward Memorial Hospital BLOOM Pack 1 & 2 for examples of weekly healthy meal plans.
  • Write a shopping list based on your meal plan and stick to it. Also make sure you don’t do the food shop when you’re hungry!
  • Buy fruit and vegetables in season – not only do they taste a lot better they are also cheaper. Check these Australian online seasonal guides for vegetables, fruit  or to search for specific foods (external).
  • Visit the local farmers' markets (external) to get high quality, fresh produce.
  • Shop at least twice a week for fruit and vegetables so they don’t spoil before you get a chance to use them.
  • Consider online purchase and home delivery of food to save your time, avoid unnecessary purchases and to ensure regular supply of healthy foods.
  • Keep a supply of staple food items on hand so an easy meal can still be created on a busy day. This can be quicker, less expensive and healthier than a takeaway meal. Basics include frozen vegetables, eggs, rice/pasta/noodles.
  • Store your food properly to increase its shelf life and safety. See this guide to food storage (external) planning your meals,
  • Cook extra dinner with lots of vegetables and freeze in single portions or cook and freeze batches of healthy meals to use at busy times e.g. ratatouille (external) or vegetable filled bolognese sauce. (external)
  • Have healthy snacks available so you do not make unhealthy choices out of convenience. Examples of healthy snacks include small tubs of yoghurt, dried fruit and nuts, avocado and tomato on wholegrain crackers, loose rice crackers and chopped up fruit and vegetables.
  • Get a routine in place which may minimise impulsive eating and eating when bored. If you are home-based this routine could involve a daily walk, completing errands in blocks of time,  an afternoon nap
  • Drink water and avoid sugar sweetened drinks. Water is important for sufficient breast milk supply. Have a water bottle handy and/or a lidded jug in the fridge.

Useful links

• • Food dairy in the King Edward Memorial Hospital BLOOM Pack 1 (external)

Recipes

• • Heart healthy recipes – The National Heart Foundation
  • Go for 2&5 recipes – Quick and easy recipes developed in line with the Dietary Guidelines for Australians
  • Recipes for seasonal foods – Better Health Channel
  • Recipe ideas for specific main ingredients – Better Health Channel

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>> Feeding Your Child >>

Go to the Ngala Healthy You Healthy Baby App
Track your health and wellbeing during pregnancy and during the early stages of your child's life as well as receive tips on how to improve or maintain your health. 

Further Information

• • Nutrition
  • Weight
  • Emotions
  • Social Life
  • Sleep
  • Physical Activity

Parenting Workshops

• • Managing a Toddler and a Baby
  • You and Your New Baby
  • Skilled Dads
  • Sleep and Your Baby

Ngala Books & DVDs

• • Secrets of Good Sleepers Book
  • Secrets of Good Eaters Book
  • Building Brains for Young Children 0-3 Years DVD

For families of babies and young children who reside or work in W.A.,
if you need further assistance contact the Ngala Helpline
Telephone 9368 9368 or Country Access 1800 111 546
8am to 8pm 7 days a week or

or get support online via the My Ngala Forums

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