Please note that the Q4:LOTB project 'Hot Tips for Healthy Eating' page is now archived as a reference and is not being kept up to date.

Hot Tips for Healthy Eating


Healthy Eating Guidelines Fast Food Funky Recipes Lunch Box Blitz


Healthy Eating Guidelines

 Healthy eating doesn't mean going on a diet - in fact diets should be avoided because they are too difficult to stick with. A better idea is to make healthy eating part of your lifestyle.

  • eat a healthy breakfast, lunch and dinner

  • do not skip meals

  • try to eat with your family at the dinner table whenever possible set aside particular nights when all the family make an effort to eat together.

  • watch portion sizes, both at home and when eating out.

  • go for healthy snacks - don't always choose snacks from 'extra foods'.

  • Variety is essential!

The Australian Guide to Healthy Eating recommends choosing foods from the five groups every day in the proportions shown below.

  • Eat stacks of plant foods - bread, cereal, rice, pasta, vegies, fruit and legumes (beans).

  • Eat moderate amounts of animal foods - reduced fat milk, yogurt, and cheeses, lean meat, fish, eggs, poultry.

  • Eat only small amounts of the sometimes (extra) foods including margarines and oils.

  • Drink lots of water.

Fast Food


Most fast food seems cheap, and quick and easy to buy if you have the munchies. Unfortunately most of these foods are highly processed, high in fat, sugar, and salt, and often low in important nutrients. They also offer large portion sizes. 

You are probably spending a lot more money than you have to on food too.
Here are some ideas for when you get a snack attack when out with your friends!

  • Throw a banana or apple into your bag before you go.

  • Carry a water bottle instead of buying a sugary drink.

Think about fast food alternatives. Some outlets now offer healthier choices including wholegrain breads, salads, reduced fat milks, and lean meats.  Most food courts have healthier takeaway choices;

  • Choose a sandwich or roll with lean meat and plenty of salad

  • Have a reduced fat smoothie instead of a thickshake which usually contains tons of icecream.

  • Thin base pizza with lots of vegies is delicious and has a much lower fat content

  • Try some sushi - it's super healthy and fun to eat

  • Chicken or beef salad

  • Fruit salad and reduced fat yogurt

  • A home made style lean meat or chicken burger (without the lot) with loads of salad (hold the fries!)

  • Baked potatoe

  • Kebab with salad/hummus in pita bread

  • Pasta with tomatoe based sauce and vegetables.


Lunch box Blitz

Check out the contents of your lunch box!


Fruit fresh, tinned, dried
Vegies eg. salads,carrot and celery sticks, cherry tomatoes
Fruit buns
Scones, fruit muffins, plain cakes
Cheese and plain crackers
Rice cakes, corn thins
Tinned fish
Reduced fat yoghurts


Muesli bars
Dried fruit bars/fruit straps
Corn chips/potato chips
Oven baked biscuits
Two minute noodles
Sweet biscuits
Soft drinks


Top of page






Funky Recipe Ideas

Apple Jaffles a tasty breakfast idea. Makes 4

1 green apple
125g ricotta cheese
1 tablespoon sunflower seeds
2 tablespoons currants/raisins
teaspoon cinnamon
8 slices of raisin bread

Peel and grate the apple, then stir up the apple, ricotta, seeds, currants and cinnamon. Place the raisin bread in a sandwich maker and top with spoonfuls of the apple mixture. Cover with another slice of raisin bread and toast until golden. Yum!!

Healthy Mini pizzas great fun to make for lunch

Use either english muffin halves or pita pockets

Tomato paste
Herbs fresh or dried oregano and basil
Grated low fat cheese
Chopped vegies capsicum, onion, tomato, mushies, cooked pumpkin, eggplant
Chopped and cooked chicken, ham or tuna

Spread the base with the tomato paste, throw on the herbs then layer on the toppings of your choice. Top with a sprinkling of grated cheese and grill for 5-10 mins until cheese melted.
Serve with a side salad of mixed leaves, avocado, cucumber, and cherry tomatoes


Super strawberry smoothie snack for you and a few friends!

250g fresh red strawberries
1 banana
1 cup low fat milk
200g tub of low fat strawberry yoghurt

BUZZ up all the ingredients in a blender until smooth. Drink immediately!
 Top of page 

>Next page


Conditions of Use : Contact the Administrator