swapping junk food for home-cooked is our number one tip for eating better. Cooking at home means having more control over what’s going into our food – this means less sugar, salt and fat and more fruit and veg.


  1. Meal planning

Planning what you and your family will eat for the week can make it easier to stick to your healthy eating goals when life gets busy. It also means less food waste – which is good for your wallet and the environment!

  1. Grill, stir-fry or steam

Use healthy cooking methods like boiling, braising, grilling, microwaving, poaching, steaming and stir-frying. When baking, barbecuing or roasting limit the amount of oil used. Olive or canola oil sprays are useful for controlling the amount of fat that you add during cooking.

  1. Add extra vegies

One of the easiest ways to make your dishes healthier is to add extra vegetables! Here’s how:

▲▲ Make half your meal vegetables.

▲▲ Add extra vegetables and tinned beans and lentils to pasta dishes, curries, stews, casseroles, stir-fries and soups.

▲▲ Add grated vegetables to muffin and cake mixtures.

▲▲ Use half the amount of mince and replace with tinned lentils and beans or finely chopped carrot, celery and zucchini.

▲▲ Include salad on the side of your meals.

▲▲ Add ribbons of zucchini, carrot or pumpkin to your spaghetti.

  1. Healthy swaps

Making a few small changes can make your favourite dishes healthier. Check out our guide!


  Swap this For this


Processed meats like bacon, ham or salami Lean meats like chicken or turkey breast
Tuna in oil Tuna in Springwater
Beef mince Lean beef mince, chicken or kangaroo mince
Sausages Lean sausages, chicken or kangaroo sausages, home-made rissoles
Red meat Aim for no more than 3-4 portions of red meat each week. Fish, seafood,

chicken, eggs, nuts and seeds and beans and lentils can be used instead.

DAIRY Cream Reduced-fat natural yoghurt or reduced-fat evaporated milk (in cooking)
Sour cream Reduced-fat natural or Greek yoghurt
Cheese Reduced-fat cheese or a small amount of a strong-tasting cheese e.g.




White bread, wraps or crumpets Multigrain or wholemeal varieties
White pasta Wholemeal, high fibre or legume pasta
Rice Brown rice or a low GI rice e.g. basmati or try cauliflower rice!
Corn chips Slice wraps or tortillas into triangles and bake for 5-10 minutes


Canned fruit in syrup Canned fruit in juice
Canned vegetables

and beans

Salt-reduced varieties
Coconut cream Reduced-fat coconut milk
BAKING Sugar Reduce to as little as ¼ cup of sugar for every 1 cup of flour

Add cinnamon, allspice, vanilla essence and fruit for extra flavour

Butter Olive/canola/safflower oil or margarine

Halve the quantity and replace the other half with unsweetened apple sauce or apple puree, reduced-fat natural yoghurt or mashed banana

Shortcrust or puff Pastry Filo pastry brushed with reduced-fat milk or a light spray of olive or canola oil between sheets.

Bread makes a good substitute for pastry in a quiche

White flour Wholemeal flour or use a mix of white and wholemeal
Icing, edible decorations or cream Fresh fruit
Ice cream Freeze bananas and blend in a high-powered mixer
FLAVOURINGS Salt Herbs, spices, lemon, chilli, ginger, garlic. Don’t add salt when cooking pasta or rice
Stock or stock cubes Reduced-salt commercial stock, home-made stock (no added salt) or water

with herbs and spices

Sauces No-added-salt or reduced-salt versions, or swap for fresh herbs and lemon
Salad dressings Make your own using olive oil and vinegar, tahini or reduced-fat yoghurt
SPREADS Butter Avocado
Jam or honey Ricotta cheese with sliced strawberries
Chocolate spread Nut butter (go for no-added-salt and sugar varieties). Try cocoa versions

for a chocolaty taste

Mayonnaise Wholegrain mustard