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Managing Healthy Eating

 ------ 16531066Knowing 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.
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