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Tips to help you eat well

This collection of handy tips will help you and your family enjoy better eating habits. But don’t forget to also check out our ‘Good Habits’ recipes, as well as challenges to keep your family motivated.


  • A serve of fruit equals:

    • 1 medium-sized piece of fruit, such as an apple, banana, orange or pear 
    • 2 small pieces of fruit, such as apricots, kiwi fruits or plums, or 
    • 1 cup of tinned fruit (with no added sugar).

  • If you eat fast food, try to swap fries for a side salad, a sundae for a fruit salad and soft drink for tap water (take your own drink bottle!).

  • Soup is great in winter and can be made at home with lots of vegies (it's also a good way to use up whatever is left in the fridge!). Check out our Recipes for more ideas.

  • Choose small sizes over large for your milk-based coffee to receive all the nutrition and benefits of  milk and coffee while cutting your kilojoule intake by 50%. Tip courtesy of Nutrition Australia ACT Inc.

  • Try your best to avoid using rewards (such as dessert) to encourage your child to eat. Instead, praise your child with words (or maybe the promise of kicking a ball outside) when they try something new.