These ideas will steer you in the right direction when shopping and preparing meals. Start by making one or two new changes, then, once you’re comfortable with those, make another.
Switch from white to wholegrain bread. The wholegrains will help you and your family power through the day – but don’t just stop at bread, you can also swap your pasta and cereals too.
Reduce the amount of saturated fat in your family’s diet. To lower your saturated fat intake, replace full-fat milk and dairy products with reduced fat versions.
I can’t believe it’s not butter. Swap butter for margarine for all your cooking and eating needs. Butter contains 50% saturated fat compared to the 14% in margarine. Use spreads made from canola, sunflower or olive oil or those that have the Heart Foundation tick.
Baked not fried. Rather than splashing some oil in a pan and cooking your crumbed fish, chicken and fries, try cooking them in the oven.
Look for reduced salt foods. Salt is in most foods so while shopping seek out labels with ‘no added salt’ or products that contain less than 120 mg of sodium per 100g. When in doubt, look for the Heart Foundation Tick. Also, break the habit of adding salt to your cooking and throw in some herbs and spices instead.
Swap soft drinks for water. Encourage family members to drink water rather than fizzy drinks, cordial, sports drinks or fruit juice.
Look for the big red tick. The Heart Foundation Tick is a quick way of spotting healthier food options. If your little ones want pizza, then let them eat pizza. You can relax knowing that those with the Tick are lower in saturated fat, salt and kilojoules.
Start today by adding one of these small changed to your shopping list. For more information visit the Mum's United website.
Article Source:http://www.essentialkids.com.au/younger-kids/kids-nutrition-and-fitness/simple-swaps-make-the-difference-20120913-25ul0.html