1. Deciding on the Food Budget and Which Foods to Spend Most Money on.

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1 Ideas Meal and planning tips for to fit eating your budget together Here is a plan to help you make the most of your food budget to promote health and well being for you and your family. Try working through the steps below to plan the best healthy food choices from your food dollar. 1. Deciding on the Food Budget and Which Foods to Spend Most Money on. For a person on the basic wage it is recommended that a third prepare of your fresh income and varied is used foods. for Involving food. So for example if your weekly income is around $570 you would other need family to allow members $190 in for the food. process will To enable you to provide a healthy meal plan for your family your food budget needs to be divided Safeinto 6 and distributed as follows: 2. Food Have Groups regular routines How much for your of the food Example: For total food family meal time, budget such to as: spend for these budget of $190 per week groups of foods? your divide family by meals: 6 ($190 divided by 6 = $31.60) Vegetables, Turn the legumes television/music/phones and Fruit Breads and Cereals 3 parts Present foods 3 in x different $31.60 ways = $94.80 through a variety EAT MOST Meat, fish, chicken, eggs, tofu and other soy based meat meal. alternatives, This dairy includes: foods (milk, cheese, 2 parts With the grandparents 2 x $31.60 and = extended $63.20 family yoghurt) shopping growing of produce EAT MODERATELY Extras Fats, oils, o Try sugars, to involve all family members, confectionery regardless (lollies, of age, in the meal chocolates), preparation biscuits, and the mealtimes cakes, potato crisps, and o Get children involved in the preparing, 1 part other high saturated fat, 1 x $31.60 = $31.60 high sugar, or high salt snak foods, pastry items, deep fried foods EAT IN SMALL AMOUNTS

2 Ideas Meal and planning tips for to fit eating your budget together Plan Your Meals for the Week shared. This might include biological, extended or social *Checkpoint*: family members Does within your a meal supportive and Write down your plan for meals for the week using loving the environment. weekly meal plan sheet provided in plan provide the serves you need this 2011 Nutrition Week Kit - Healthy Eating on from each food group? a Budget Activities. You will need to think about: How Openmany meals you will cook yourself and Safe how many you/ your family will have out Variety in meals new foods; new recipes; new ways to cook e.g. stir frying instead of Decide steaming on a set vegetables time and place where the family Including Have set seats vegetables at the tableor salad in the main meal every day Include foods across all the main food groups everyday Does anyone you are cooking for have special dietary needs (e.g. someone with Coeliac disease would need gluten free meal. foods) This includes: Include shoppingmeals and recipes you and your family growing enjoy of produce Consider cooking ways to use leftovers in other meals (See Healthy Makeover Recipes in the 2011 Nutrition Week Kit) o Get children involved in the preparing, other family members the process will You can use the Meal planning Checklist and the What is a Serve? information provided with these activities to decide if you are getting children, the right to amount be involved of the in deciding healthy the foods you need weekly from menu the or favourite main food meals groups. for the week References: Great Meals Costing Less. Nutrition Australia ACT Division, A family meal can be any time of the day FOODcents program

3 Ideas Meal and Planning tips for Checklist eating together A Meal family meal can be the What most did enjoyable you have? moment of the day, where good food and laughter are loving Breakfast environment. Morning Tea Lunch Safe Afternoon Tea Dinner Dessert/Supper Menu Checklist Yes/No family meal Comments environments: meal. This includes: In today s menu is there at least: shopping 4+ serves of breads and cereals growing 5+ serves of produce of vegetables preparation 2+ serves of fruit 2+ serves of dairy foods 1-2 serves of meat and meat alternatives 1 serve of fats and oils Is there a variety in: Taste o Colour Get children involved in the preparing, Texture Temperature Presentation Are the foods offered: In season? Readily available? In your price range?

4 Nutrition Australia - Nutrition Nutrition Week Week Healthy Healthy Food, Food, Healthy Healthy Planet, Planet - Helping Helping Families Families to a to Healthy a Healthy Future Ideas What and is a serve? tips for eating together The Dietary Guidelines for Australian Adults are a great guide to food, nutrition and health. These guidelines promote enjoyment of a wide variety of nutritious foods and drinking plenty of water. Cereals 1. A family (including meal is breads, shared rice, in pasta, noodles) 2 slices of bread 1 medium bread roll 1 cup cooked rice, pasta, noodles 1 Safe cup porridge 1 cup breakfast cereal flakes 1/2 cup muesli Vegetables and Legumes (choose a variety) 1 Have medium set seats potato/yam the table 1/2 Turn medium the television/music/phones sweet potato 1 off medium during meal parsnip times 1/2 Have cup everyone cabbage, at the spinach, table share silver an important beet, broccoli, part of their cauliflower day or brussel sprouts 1 cup lettuce or salad vegetables Fruit meal. This includes: 1 piece medium sized fruit e.g. apple, orange, mango, mandarin, banana, pear 2 shopping pieces of smaller fruit (apricots, kiwi, plum, growing figs of produce ) About preparation 8 strawberries About cooking20 grapes or cherries ½ cup (125mL) 100% fruit juice ¼ medium melon (e.g. rockmelon) 4 dried apricots 1 ½ tablespoons sultanas 1 o cup Get diced children pieces/canned involved in the preparing, fruit Reference: The Australian Guide to Healthy Eating. The Commonwealth of Australia Reprinted by The Department of Health, Western Australia Milks, yoghurt, cheese and alternatives 250ml give glass them or a one chance cup to milk learn (can about be the fresh, long life ingredients or reconstituted and understand milk) cooking ½ cup o Ask evaporated other family milk members, including 40g (2 children, slices) to cheese be involved in deciding the 250ml weekly (1 cup menu custard) or favourite meals for the week 200g (1 small tub) yoghurt, plain or fruit 1 cup calcium fortified soy milk 1 your cup almonds family meals: ½ cup pink salmon with bones g cooked meat/chicken (e.g. ½ cup mince/2 Present small foods chops/2 in different slices ways through roast meat) a variety g cooked fish fillet 2 small Provide eggs opportunities for food exploration 1/3 cup cooked dried beans, lentils, chickpeas, split peas or canned beans 1/3 cup peanuts/almonds Meat, fish, poultry and alternatives Extras With (Foods the grandparents which we can and occasionally extended family include With for variety). groups of They friends are generally higher in fat and/or Have regular sugar, kilojoules, family meal outings. salt etc. Try a picnic in 1 medium piece of plain cake/ 1 bun 3-4 Become sweet involved biscuitsin family cooking days at your Half a chocolate bar 60g jam, honey (1 tablespoon) Preparing 30g potato crisps and sharing an enjoyable ½ slice pizza healthy meal 1 can soft drink/ 2 glasses cordial 2 scoops ice-cream to 1/3 be meat healthy pie/pastry and happy. 2 standard glasses of alcohol (for adults only) 1 tablespoon (20g) butter, margarine, oil

5 Ideas Weekly and Menu tips Planner for eating together A family Sunday meal can be Monday the most enjoyable Tuesday moment Wednesday of the day, Thursday where good food Friday and laughter Saturday are Breakfast Morning Tea Safe Lunch meal. This includes: Afternoon Tea Dinner shopping growing of produce o Get children involved in the preparing,

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