Tips for Healthy Eating Vegetables and Fruits
Salt
The Australian Dietary Guidelines recommend generous serves of vegetables daily. Use only occasionally – say, once a month – those main recipes which don’t include vegetables such as Meatballs and Mashed Potatoes and Beef Stroganoff. Better still, have them with added frozen vegetables such as peas, beans, corn and carrots.
Reducing salt in cooking is recommended generally, not only for people with high blood pressure or liver disease as salt is commonly included in processed foods such as ham and tomato paste. Practise reducing salt intake by avoiding or reducing addition of salt in cooking and at the dinner table.
Each day, have a variety of: • fruit and vegetables
Allow time for taste buds to adapt by ensuring enough flavoursome tastes are added to the food, for example by using: • fresh or dried herbs
• lean protein foods, including tofu, beans, lentils • dairy foods
• spices such as chilli, curry powder, cumin and turmeric
• and grains like oats, barley, pasta and rice.
• lemon juice and vinegar.
• pepper, garlic and ginger
Sugar Consider adding fruit to sweets and desserts to allow a reduction in the use of sugar. Too much sugar not only affects your teeth but can also affect other aspects of your health. Although sugar can make you feel good and give you a quick burst of energy in the short term, over consumption is linked, among other things, to fatty liver, high insulin levels and joint pains.
§ For tips on eating well for liver health, and on adapting to a reduced salt diet, call Hepatitis SA on 1800 HEP ABC or on the Freecall Prisonline #8 on the Common Access List from any prison telephone, to order our recipe books: Eat Well for Your Liver, and Eating Low Salt. We would also like to thank Wellbeing SA nutritionist, Jo Hartley for many of the tips provided here.
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