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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.


  • Would you eat 10 teaspoons of sugar in one go? That's how much sugar is in a regular can of soft drink with about 6 teaspoons in a fruit juice box. Replace one sugary drink per day with a glass of tap water.

  • It's not always easy but keep offering a range of foods from the Five Food Groups, even if your child refuses them. It might take between 10 to 15 attempts, but there's a good chance they'll learn to enjoy a variety of healthy food eventually!

  • Think of snacks as mini meals and make them healthy. Offer a variety of choices based on the five food groups across the day.

  • A serve of vegies equals:

    • 1/2 cup of most types of cooked vegies, or
    • 1 cup of raw salad.

  • Fruit is great for on-the-go snacks. Have a bowl of fresh fruit on the kitchen bench and replace your normal morning tea with a piece. There are also plenty of snack recipes in our Recipes section that include fruit such as Apricot and Coconut balls and Energy Slice.