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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.


  • It's not always easy but try to eat most meals at the dinner table away from distractions such as TV or other electronic screens.

  • Try using our Habit tracker to track how many vegies your family eats each week. You might be surprised that you are actually getting more serves into your diet than you think!

  • Add grated carrot or pumpkin to a wholegrain muffin recipe. Or for a sweet alternative, add banana or apple instead.

  • It can be hard to eat well when you're eating out. Choose tomato-based pastas instead of creamy pastas, grilled fish instead of fried fish, boiled rice instead of fried rice, and salad instead of fries. Small changes can make a big difference.

  • 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).