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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.


  • When things are busy and you don't have time to cook, there's lots of small ways you can make takeaway healthier. If you're getting fish and chips choose grilled fish instead of battered or deep fried.

  • Use child-sized plates and bowls for your kids. It makes it easier to tell if they're getting the right portion size. Visit the Australian Dietary Guidelines to find the recommended number of serves by gender and age group.

  • 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.

  • Soft drinks contain a lot of sugar but have no nutritional value and have been linked to tooth decay and weight gain.

  • Packaged foods can often be high in salt, fat, sugar and kilojoules. Find out what is in the food you're eating and make better food choices when grocery shopping for you and your family.