EAT SMART - Dinner for 4 under $100 a week - Recipes, shopping list and menu for 7 days of tasty dinners.
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EAT SMART
Recipes, shopping list and menu
for 7 days of tasty dinners.
Dinner for 4
under $100
a week
7 DAYS OF TASTY DINNERS
Monday Fish and chips
Contents
Tuesday Burgers
What is healthy eating? 4
How to eat smart 6
Shopping on a budget 8
Soy chicken
Wednesday drumsticks
RECIPES
Fish and chips 10
Thursday Pantry pasta
this
See the middle of Burgers 11
e
booklet for your fre Soy chicken drumsticks 12
pull-out meal plan Pantry pasta 14
t!
Quick tuna and shopping lis Quick tuna couscous 15
Friday couscous
Lamb shanks and mash 16
Chickpea curry 18
Lamb shanks
Saturday and mash
Ideas for breakfast 20
Ideas for lunch 21
What about snacks? 22
Sunday Chickpea curry
Sample weekly menu 24
This meal plan makes dinners for 2 or 4 people for 7 days.
Recipes and shopping list inside.
WHAT IS HEALTHY EATING?
About junk food
Eating well means eating a wide Eat vegies, fruit, beans, lentils
variety of foods, mostly from the and wholegrains (e.g. oats, ▲ Junk foods don’t have any of the good stuff that keeps our bodies
brown rice and grainy bread) working well. They have too much sugar, saturated fat and salt.
5 core food groups.
every day. These foods are
▲ Examples of junk food includes chips, lollies, chocolate, alcohol, ice
Visit eatforhealth.com.au for usually the cheapest. We need
cream, fast food, cakes and biscuits.
more information. to eat plenty of these to keep
our bodies strong and healthy. ▲ Eating too much junk can make us gain weight and can lead to type 2
RAINS EV
H OLEG E RY diabetes, heart disease and even some cancers.
W DA
& Y
IT –
U $
FR
2–
SHOP SMART TO EAT SMART
,
G
8
VE
PE
R
T
VEGETABLES
EA
KG
Filling your trolley with healthy foods makes it easy to fill plates and
tummies too.
GRAINS AND CEREALS
VEG, FRUIT &
WHOLEGRAINS
Vegies, fruit, beans,
lentils, oats, brown rice,
grainy breads
FRUIT COST $2 – PER KG
MEAT AND
ALTERNATIVES
DAIRY AND
EA
ALTERNATIVES PROTEIN FOODS
T
P R O CES Fish, seafood, lean meat,
PR
LY S
TE H chicken, milk, yoghurt,
O
IN
ED
L I M I T HI G
cheese, eggs, nuts,
FO
FO O DS
seeds, tofu
OD
SE KG COST $5 – 20 PER KG
VER ER
Y DAY – $5 – 20 P
$1 G
0–4
0 PER K LIMIT HIGHLY
+ small amounts of unsaturated oils (e.g. PROCESSED FOODS
olive, canola, sunflower, safflower, sesame) Junk foods like lollies,
Lollies, chocolate, biscuits,
chocolate, biscuits, sugary drinks, crisps, chips,
Eat protein foods like fish, seafood, lean sugary drinks, crisps, pies, pastries
meat, chicken, milk, yoghurt, cheese, chips, pies and pastries + small amounts of unsaturated COST $10 – 40 PER KG
eggs, nuts, seeds and tofu every day. are expensive and don’t oils (e.g. olive, canola, sunflower,
These foods are a bit more expensive and provide any of the good safflower, sesame)
we need a bit less of them in our diet. stuff our bodies need.
4 livelighter.com.au 5
HOW TO EAT SMART
1. Plan 3. Cook
There are loads of benefits to If you are feeding fewer people Have a quick read through the See if there are any steps that
planning your meals, including: (or kids) remember to plan what recipe before you start and make learner cooks in the house can
to do with your leftovers. sure you have everything you need. help with. Getting everyone
▲ Helps you get good variety
HINT: have leftovers for lunch! involved is fun and teaches
Make swaps to use up food
▲ Saves time great skills!
Plan your breakfast, lunch and you already have or that are on
▲ Saves money snacks and add these foods to special, for example: These recipes have ingredients
▲ Reduces waste your shopping list. lists and instructions to serve both
▲ Pasta shells instead of spaghetti
2 and 4 people. Make sure you
▲ Reduces stress! See p24 for a sample weekly
▲ Kidney beans instead use the right column! Follow the
menu that includes breakfast
The Eat Smart menu will feed of chickpeas lime for cooking for 2, and the
and lunch ideas and the centre
2 or 4 adults. ▲ Pumpkin instead of carrots teal for cooking for 4.
of this book for a blank meal plan
pull-out.
2. Shop 4. Pack
The centre pull-out contains the Baby spinach, salad leaves and Take note of how many serves Safely store leftovers by putting
complete shopping list to make fresh herbs might not last 7 days so your recipe made! If you have them in the fridge as soon as
7 dinners. consider buying those just before cooked more than is needed for possible. Don’t wait until they
you need them. Whole lettuces and that meal (for example, if you have cooled down. As long as
Before you go shopping, have
dried herbs last a lot longer! cooked for 4 but only 2 people there is no steam coming off the
a quick look in the pantry to see
are eating) pack up the extra food it is cool enough to go in the
what you already have. If you already have some pantry
before eating. You’ll have your fridge. Use a container with a lid
staples (like oil, spices, sauces and
Depending on which day you do lunch or dinner ready to go for or a covered dish.
flour), this shop should come in
your shopping, and what order the next day. It also helps avoid
under $100 for 4 people. You will Who’s doing the dishes?
you cook the recipes in, you may non-hungry eating.
also have leftover ingredients that Share the jobs around!
need to freeze some of your meat.
you can use in other meals or for
Remember to defrost it in the fridge
dinners next week. For tips about
the day before you need to cook it.
how to make this shop cheaper,
see p9.
6 livelighter.com.au 7
▲ Fruit and veg that are in season ▲ Buy meat in bulk to save money.
are usually cheaper and taste great! Divide it into usable portions
SHOPPING
TIP: if fruit and veg are locally grown (about 500g for a family of 4),
and on special – they’re probably put in a ziplock bag, label and freeze.
in season.
▲ Check out the LiveLighter
▲ Choose homebrand products. Shop Smart booklet or go to
ON A BUDGET
They are often much cheaper and livelighter.com.au
just as good quality. This is especially for food budgeting tips.
true for products with only a few
▲ Check out the specials at the
ingredients, like tinned tomatoes or
end of the day or close to
rolled oats.
their ‘use by’ date.
SWAPS TO MAKE THE EAT SMART SHOP CHEAPER
SWAP THIS $$ FOR THIS $ IN THIS RECIPE
500g lamb forequarter chops Lamb shanks and
2 x lamb shanks
(trim the fat) mash p16
Check out frozen fish fillets
Firm white fish fillets (like basa or hoki) or defrosted Fish and chips p10
fish fillets from the deli section
Dried grated parmesan cheese
Fresh parmesan (usually near the pasta sauces
Pantry pasta p14
cheese in the supermarket aisle) or
regular cheese
Bagged baby Fish and chips p10
spinach and mixed A whole iceberg lettuce Soy chicken drumsticks p12
lettuce leaves Quick tuna couscous p15
Green capsicum, carrot
Red capsicum Soy chicken drumsticks p12
or cucumber
8 livelighter.com.au 9
FISH AND CHIPS
BURGERS
Preparation time: 25 minutes Method
Cooking time: 15 minutes 1. If making 2 burgers, finely chop a
Preparation time: 15 minutes Method
quarter of an onion.
Cooking time: 25 minutes 1. Preheat oven to 230°C and line a Ingredients SERVES 2 SERVES 4
If making 4 burgers, finely chop half
baking tray with baking paper. Lean beef mice 200g 400g an onion.
2. Cut sweet potato into wedges and Onion 1 2 Thinly slice the rest of the onion.
Ingredients SERVES 2 SERVES 4
Grate the carrot.
spread in a single layer on a tray. Carrot 1 2
Sweet potato 500g 1kg Spray liberally with oil and bake 2. In a medium bowl, add the mince,
Worcestershire sauce 1 tsp 2 tsp
for 15 minutes on top shelf of the the finely chopped onion, half the
Oil spray
oven. Breadcrumbs 2 tbs 4 tbs grated carrot, the Worcestershire
Breadcrumbs ½ cup 1 cup Pepper sauce, breadcrumbs and a good
3. While sweet potatoes are cooking,
Oil spray crack of pepper. Mix, and use hands
Dried mixed herbs 1 tsp 2 tsp mix breadcrumbs and herbs in
to shape into two patties about
a shallow dish. Fill a separate Wholemeal/grainy
Eggs 1 2 2 4 2cm thick. Put in the fridge for at
shallow bowl with beaten egg. roll
least 20 minutes to firm up.
Firm white fish fillets 200g 400g Dip fish in egg wash, shake off Canned beetroot 4 slices 8 slices
extra so it’s damp but not wet. 3. Meanwhile, heat up a frypan and
Mixed salad leaves 1 cup 2 cups Tomato 1 2
Add fish to breadcrumb mixture, spray with a little oil. Cook the sliced
Tomato 1 2 turning to make sure it is well Lettuce 4 leaves 8 leaves onions, stirring often, until golden
coated and gently press on Avocado ½ 1 (at least 5 minutes). Remove onions
Cucumber ½ 1
crumbs. Spray well with oil. Tomato sauce 2 tbs 4 tbs from the pan.
Lemon ½ 1
4. Turn wedges over and add the fish 4. Spray the pan with a little more
to the tray. Bake for 10 minutes WOW! These burgers contain 3 serves oil and cook the patties for about
Value Tip $ until fish is golden and cooked of vegies. That’s more than half your 4 minutes each side, until nicely
through and wedges are crisp. daily target! browned and cooked all the way
Check out the supermarket deli for fish
through.
that is on special. Frozen fish also works 5. Divide between plates and serve
well in this recipe. Hoki and basa are with salad and lemon on the side. 5. Slice open the rolls and stack the
usually good value. patties, onions, tomato sauce and
salad (including the leftover grated
carrot) inside.
10 livelighter.com.au 11
SOY CHICKEN DRUMSTICKS
Preparation time: 10 minutes
Cooking time: 40 minutes
Ingredients SERVES 2 SERVES 4
Brown rice ½ cup 1 cup
Chicken drumsticks 4 8
Plain flour 1 tbs 2 tbs Method
Sugar 1 tbs 2 tbs
Tip
1. Preheat oven to 180°C. 4. Place the chicken drumsticks in a
Soy sauce Marinate the chicken in the small baking dish and pour over the
4 tbs 8 tbs sauce for 30 mins to 2 hours 2. Cook brown rice according to
(salt-reduced) sauce and mix so chicken is coated.
before cooking if you have time. packet instructions and leave to cool.
Garlic 2 cloves 4 cloves 5. Bake for 20 minutes. Then turn the
3. In a small saucepan, mix together
Fresh ginger 1 tsp 2 tsp chicken over and bake for another
the flour, sugar, pepper and finely
Capsicum 1 2 20 minutes or until no longer pink
chopped garlic and ginger.
and juices run clear.
Celery 1 stalk 2 stalks If cooking for 2, add 3 tablespoons
Baby spinach leaves 2 cups 4 cups soy sauce and 1 tablespoon of 6. In a large salad bowl, place rice,
hot water. If cooking for 4, capsicum, celery, spinach and
Sultanas 1 tbs 2 tbs
add 6 tablespoons soy sauce sultanas. Mix together the lemon
Lemon juice 1 tbs 2 tbs and 2 tablespoons of hot water. juice and 1 tablespoon soy sauce
Cook on a low heat until it if cooking for 2, 2 tablespoons soy
thickens slightly. sauce if cooking for 4 and drizzle
over the salad. Serve with
chicken drumsticks.
12 livelighter.com.au 13
Use this
shopping list and
meal planner to help
plan your meals.
Tear it out
and stick it on
Meal planning for 4 people the fridge.
PANTRY PASTA BAKERY DAIRY, MEAT & EGGS FROZEN
4 wholemeal or grainy 2 eggs 1½ cups frozen corn
rolls kernels (400g)
Preparation time: 10 minutes 8 chicken drumsticks
400g firm white fish 1 cup frozen green
Cooking time: 15 minutes
fillets^ beans (120g)
PANTRY
2 lamb shanks^ 1½ cups frozen peas
Ingredients SERVES 2 SERVES 4 Method (200g)
3 tbs oil* 400g beef mince
Pasta 120g 240g 1. Cook pasta according to Olive/canola oil spray* 60mL reduced-fat milk
Oil 1 tsp 2 tsp packet directions and drain. 200g breadcrumbs* 2 tbs parmesan cheese^ FRESH FRUIT & VEG
Onion 1 2 2. Finely chop onions and 4 tbs plain flour*
Garlic 2 cloves 4 cloves garlic. Grate carrot and 2 tbs sugar* 1 avocado
zucchini. Drain and rinse SPICES & SAUCES 270g baby spinach
Carrots 1 2 1 cup brown rice
tinned lentils. leaves^
Zucchini ¼ ½ 11∕3 cup rice 2 tbs curry powder*
3. Heat oil in a pan, 70g mixed salad leaves^
2 cups couscous 2 tbs ground coriander*
Dried mixed herbs 2 tsp 1 tbs 8 lettuce leaves
add onion and garlic 240g spaghetti
Pepper and cook until soft. 2 tbs ground cumin* 9 carrots
2 tbs sultanas 6 tbs dried mixed herbs*
Tinned diced 4. Add carrot and zucchini, 6 celery stalks
1 x 400g 2 x 400g 8 slices canned beetroot
tomatoes (no-added- 2 tbs dried rosemary* ½ cucumber
can can stirring until well mixed.
salt) 2x 400g can no-added- Pepper*
Lower heat, cover and cook salt brown lentils 2 tsp fresh ginger
Tinned lentils 1 x 400g 2 x 400g for 5 minutes. 2 tsp reduced-salt
(no-added-salt) can can 2x 400g can no-added- 19 cloves garlic
vegetable stock powder
5. Add tomatoes, drained salt chickpeas 2 lemons
Parmesan cheese 1 tbs 2 tbs 160mL reduced-salt soy
lentils, herbs and pepper 5x 400g can no-added- sauce* 2 tbs lemon juice
to vegetables, turn up the salt diced tomatoes 2 capsicums^
2 tbs plum jam*
Value Tip $ heat and simmer for 360g can tuna in spring 20 mushrooms
water 4 tbs tomato sauce*
5 – 10 minutes.
Parmesan cheese is more expensive than 50mL Worcestershire 7 onions
1x 165g can reduced-fat
cheddar or tasty cheese, but because it has 6. Remove from heat and serve sauce* 4 potatoes
coconut milk
a strong flavour you usually use less. This is sauce over pasta. Sprinkle 1kg sweet potato
good for your health and your wallet. with cheese.
6 tomatoes
1 zucchini
14 livelighter.com.au
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Breakfast Lunch Dinner Physical activity Snack ideas: Print more blank meal plans from livelighter.com.au
SHOPPING LIST
Meal planning for 2 people
BAKERY DAIRY, MEAT & EGGS FROZEN
2 wholemeal or grainy 1 egg ¾ cups frozen corn
rolls 4 chicken drumsticks kernels (200g) QUICK TUNA COUSCOUS
200g firm white fish ½ cup frozen green
fillets^ beans (60g)
PANTRY
1 lamb shank^ ¾ cups frozen peas
(100g) Preparation time: 10 minutes
2 tbs oil* 200g beef mince
Cooking time: 0 minutes
Olive/canola oil spray* 30mL reduced-fat milk
100g breadcrumbs* 1 tbs parmesan cheese^ FRESH FRUIT & VEG
2 tbs plain flour* Ingredients SERVES 2 SERVES 4 Method
½ avocado
1 tbs sugar* Couscous 1 cup 2 cups 1. Juice the lemon and defrost
SPICES & SAUCES 135g baby spinach
2
∕3 cup brown rice Boiling water 1 cup 2 cups the peas and corn.
leaves^
1 cup rice 2 tsp curry powder* Lemon ½ 1 2. Place couscous in a medium
35g mixed salad leaves^
1 cups couscous 2 tsp ground coriander* Frozen corn kernels ¾ cup 1 ½ cups heatproof bowl, pour over
5 carrots
120g spaghetti boiling water. Cover with a
2 tsp ground cumin* 3 celery stalks Frozen peas ¾ cup 1 ½ cups
1 tbs sultanas lid, plate or cling wrap and
3 tsp dried mixed herbs* 1/4 cucumber Baby spinach leaves 1 cup 2 cups set aside for 3 minutes.
4 slices canned beetroot 1 tbs dried rosemary* 1 tsp fresh ginger Tomato 1 2
1x 400g can no-added- 3. Fluff couscous with a fork
Pepper* 10 cloves garlic
salt brown lentils Tinned tuna 180g 360g to separate grains and stir
1 tsp reduced-salt 1 lemon
1x 400g can no-added- through lemon juice.
vegetable stock powder
salt chickpeas 1 tbs lemon juice
80mL reduced-salt soy 4. Combine all ingredients and
3x 400g can no-added- 4 lettuce leaves
sauce* serve straight away.
salt diced tomatoes
1 tbs plum jam*
1 capsicum Tip
185g can tuna in spring 10 mushroom Use flavoured tuna, or add a little curry
water 2 tbs tomato sauce*
4 onions powder or sweet chilli sauce to the couscous
1x 165g can reduced-fat 25mL Worcestershire
sauce* 2 potatoes for a different flavour.
coconut milk
500g sweet potato
* pantry staples – not included in costing 3 tomatoes
^ items that can be swapped for something cheaper see p 9 ½ zucchini
15LAMB SHANKS AND MASH Ingredients SERVES 2 SERVES 4 Method
1. Preheat oven to 160°C.
Oil spray
Preparation time: 15 minutes Lamb shanks 1 2
2. Toss lamb with flour and pepper
in a plastic bag.
Cooking time: 120 minutes Pepper
3. Heat oil in a large non-stick
Plain flour 1 tbs 2 tbs
frypan. Shake extra flour off lamb
Onion 1 2 and pan-fry until brown on all
Garlic 4 cloves 8 cloves sides (about 5 minutes) and place
Celery 1 stalk 2 stalks in a large casserole dish (best if
dish has a lid).
Carrot 1 2
Mushroom 10 20 4. Chop the vegies and add them
(except tomatoes and potatoes)
Tinned diced
1 x 400g 2 x 400g to the frypan and cook for 5
tomatoes
can can minutes, stirring often until they
(no-added-salt)
Worcestershire
begin to colour slightly.
1 tbs 2 tbs
sauce 5. Add the tomatoes, Worcestershire
Dried rosemary 1 tbs 2 tbs sauce, rosemary, jam, water,
Plum jam 1 tbs 2 tbs stock powder and leftover flour
from the plastic bag. Stir well
Vegetable stock
powder 1 tsp 2 tsp
and bring to the boil.
(salt-reduced) 6. Pour vegetable mixture over the
Potato 2 4 lamb, cover with a lid or foil and
Milk 30mL 60mL bake in the oven for at least 2
hours (longer is better). Remove
the casserole a couple of times
Value Tip $ during cooking, and ladle the
sauce over the top of the meat to
Swap shanks for 500g lamb forequarter
baste. After 2 ½ to 3 hours the
chops (trim the fat).
meat should fall off the bone.
7. To prepare mash, microwave
WOW! To save on dishes, you can throw all or boil potatoes until a fork goes
the ingredients (except the milk) into a large easily into the pieces. Add milk
casserole dish with a lid and cook for 3-4 and pepper and mash well with
hours at 160°C. The extra steps in the longer a fork or potato masher until you
recipe add a deeper flavour and create a nice get the texture you like.
thick sauce you can mop up with your mash.
16 livelighter.com.au 17CHICKPEA CURRY
Preparation time: 10 minutes
Cooking time: 20 minutes
Ingredients SERVES 2 SERVES 4
Rice 2
∕3 cup 11∕3 cup
Canola oil 1 tsp 1 tsp
Onion 1/2 1
Garlic 2 cloves 3 cloves
Ground cumin 2 tsp 1 tbs
Ground coriander 2 tsp 1 tbs
Curry powder 2 tsp 1 tbs
Tinned chickpeas
1 x 400g can 2 x 400g can
(no-added-salt)
Zucchini 1/4 1/2
Carrot 1 3
Frozen green beans 1/2 cup 1 cup
Tinned tomatoes Half a 400g
1 x 400g can
(no-added-salt) can
Reduced-fat coconut Half a 165g
1 x 165g can
milk can
Method Try Tip
1. Cook rice according to packet instructions.
Brown rice is yummy in this recipe. Use up whatever fresh or frozen
2. Heat oil in a non-stick frypan or pot and fry chopped It takes longer to cook than white rice vegies you have in this curry.
onions, garlic and spices for 2 minutes. so get it started early! Eggplant, pumpkin, broccoli and
3. Chop zucchini and carrots, add all ingredients and cauliflower all work well.
simmer with the lid off for 15 minutes.
4. Serve with rice.
18 livelighter.com.au 19IDEAS FOR BREAKFAST IDEAS FOR LUNCH
Apple porridge Beans on toast Breakfast toastie Asian slaw Cheese and Chicken and
▲ Oats ▲ Grainy bread ▲ Cooked egg ▲ Shredded cabbage salad roll pesto wrap
▲ Reduced-fat milk ▲ Baked beans ▲ Cooked tomato ▲ Carrot ▲ Wholemeal roll ▲ Grainy wrap
▲ Apple ▲ Reduced-fat cheese ▲ Snow peas ▲ Reduced-fat cheese ▲ Cooked chicken
▲ Grainy toast ▲ Rice ▲ Sundried tomatoes ▲ Basil pesto
▲ Sweet chilli tuna ▲ Cucumber ▲ Sprouts
▲ Lettuce ▲ Cucumber
▲ Capsicum
Classic cereal Smoothie Toast topper ideas Egg and salad Mexican fiesta Roast beef
▲ Whole grain cereal ▲ Natural yoghurt ▲ Avocado and tomato sandwich salad sandwich
▲ Reduced-fat milk ▲ Reduced-fat milk ▲ Beans, corn and pesto ▲ Grainy roll ▲ 4 bean mix ▲ Grainy bread
▲ Fresh, canned or ▲ Soft fruit (e.g. banana, ▲ Cottage cheese ▲ Boiled egg ▲ Tomato ▲ Chutney
frozen fruit strawberries, tinned and fruit ▲ Lettuce ▲ Capsicum ▲ Roast beef
fruit) ▲ Cheese and tomato ▲ Beetroot
▲ Cucumber ▲ Corn
▲ Rolled oats ▲ Banana and ▲ Carrot
▲ Avocado ▲ Rice
peanut butter ▲ Salad leaves
▲ Fresh lime and
coriander
Find more ideas at livelighter.com.au
20 livelighter.com.au 21WHAT ABOUT SNACKS? HEALTHY SNACK IDEAS
▲ Snacks are a great way to tide us over until the next meal. They’re also a good
chance to include vegies, dairy, nuts and fruits.
▲ Snacks aren’t necessary though, and there’s no need to snack if you don’t
feel hungry.
▲ Be prepared if a snack-attack strikes! Having convenient snacks ready to go
will save you money and help you eat healthier.
▲ Many packet snacks are expensive and high in sugar, fat and salt.
FRUITS AND VEG ARE OFTEN CHEAPER PER KILO
THAN PACKET SNACKS!
Potato chips Tiny Teddies
$20.00/kg $17.00/kg
Vegie sticks Oranges
$5.00/kg $3.00/kg
22 livelighter.com.au 23SAMPLE WEEKLY MENU
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Avocado and Weetbix, banana Ricotta and Porridge and Muesli, fruit and Apple pancakes Eggs and baked
Breakfast tomato on grainy and milk strawberries on tinned fruit yoghurt beans on toast
toast and a English muffins
banana
Chicken and Tuna, salad and Cheese, mushroom Roast beef and Boiled eggs, Salad with Roast vegie,
Lunch salad wrap rice crackers and zucchini salad sandwich salad and grainy 4 bean mix feta and
toasted sandwich crackers couscous salad
Dinner
▲ Piece of fruit ▲ Vegie sticks ▲ Grainy crackers ▲ Handful of nuts ▲ Handful of cherry ▲ Frozen berries ▲ Handful of nuts
Snacks and hummus with peanut tomatoes and yoghurt
▲ Yoghurt ▲ Fruit salad ▲ Fruit smoothie
butter and
▲ Piece of fruit ▲ Tinned fruit
banana
Gardening Walk all or part Exercise video Dance party in Indoor rock Bush walk Backyard cricket
Physical or vigorous of the way to work at home the lounge room climbing
activity vacuuming
ideas
24 livelighter.com.au 25Notes
Take a picture on your phone or cut out
this card and keep in your wallet to help
you choose healthy foods.
Use the nutrition information panel to compare similar packaged food items
Best choice OK sometimes Too high
Compare numbers in
the per 100g column
TOTAL FAT Less than 3g 3 – 10g More than 10g
SATURATED FAT Less than 1.5g 1.5 – 3g More than 3g
SUGAR Less than 5g 5 – 15g More than 15g
SODIUM (salt) Less than120mg 120 – 400mg More than 400mg
Choose high fibre. Use the per serve column and
FIBRE
choose more than 3g fibre per serve.
DRINKS: Choose water first livelighter.com.au
26 livelighter.com.auTo sign up to our free meal plans or
for more great tips and resources
visit livelighter.com.au
@LiveLighterCampaign
@Live_Lighter
@livelightercampaign
@livelightercampaign
@livelightercampaign
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