Improving nutrition in home-cooked meals

These five easy ways you can ensure your meals will keep you bouncing with health and energy

Improving nutrition in home cooked meals

We quite often hear and know that we should be eating healthier meals. However, it can be difficult to find news ways to introduce nutritious meals at home. Feros Care’s Health & Wellness Manager Kate Swanton has five easy ways you can ensure your meals will keep you bouncing with health and energy.

Put some colour on your plate
The Dietary Guidelines of Australia recommend we have five serves of vegetables a day, but an easy way to think about this is to look down at your plate. Before sitting down to eat, make sure you have at least two to three different coloured vegetables on your plate, as this will ensure you are getting a variety of nutrients.

Try making a salad for your main meal or have carrot, capsicum and celery sticks as an afternoon snack. If you’re worried about affordability or waste, consider buying frozen vegetables which can be quickly zapped in the microwave.

Eat smaller meals regularly
Having a nutritious diet doesn’t mean having big meals, three times a day. In fact spanning five to six small meals over the course of the day might make it easier for you and is good for long-lasting energy.

Plan your meals for the day or week in advance and try preparing snacks and meals ahead of time. You could have boiled eggs ready in the fridge, along with sliced cheese and small tubs of yoghurt. Meanwhile, in your living area kepp a plate of crackers with vegemite, sliced oranges, grapes or celery sticks ready for when you need a snack.

Choose wholegrain foods
Wholegrain cereals, breads and pasta contain more fibre, vitamins, minerals and antioxidants than refined (white) products. The next time you are shopping, consider swapping to foods which contain the word ‘wholegrain’ or ‘wholemeal’.

Some great alternatives include brown rice or cous cous, brown or dark breads and wholegrain or rye crackers. For breakfast try oats, bran or puffed grains.

Cut back salt
An oldie but a goodie – you really do need to cut back on how much salt you add to your food. This is particularly important for older people who often make up for a loss in sense of by adding more salt.

Instead, try enhancing the flavour of your meals by cooking with salt-reduced chicken or vegetable stock, vinegar, lemon juice, soy sauce, garlic, ginger and other herbs and spices.

Swap the sweet stuff
We all enjoy a treat every now and then, but if you have a real sweet tooth, you might need to consider some alternatives.

Instead of chocolate and biscuits, consider stocking your pantry with other foods such as fruit, yoghurt, some dried fruits or homemade treats which use apple puree and sultanas instead of sugar and eggs.

If you really do need a treat then just have a snack-sized chocolate bar instead of a full-sized one.

If you have a healthy diet and are worried about unexpected weight loss, please consult your doctor or aged care provider.


Feros Care has an experienced Aged Care Advisory Team which will provide free and friendly assistance to seniors and carers. Call 1300 763 583 regarding your aged and community care questions.
For more information visit Feros Care.


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