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Eat these foods more often:

vegetables (especially ones that are dark green or orange)

fruit

whole grains (like barley, brown rice, oats, quinoa, and wild rice)

lower-fat milk (skim, 1% or 2% milk) and milk alternatives like fortified soy beverages

fish (like char, herring, mackerel, salmon, sardines, and trout)

lean meat (skin removed and fat trimmed)

meat alternatives (like beans, lentils, and tofu)

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500g lean beef mince

3/4 cup fresh sourdough breadcrumbs

1 carrot, grated

1 small courgette, grated

4 spring onions, thinly sliced

1 tablespoon Worcestershire sauce

2 tablespoons pine nuts, lightly toasted, roughly chopped

1/3 cup semi-dried tomatoes drained, finely chopped

1 egg, lightly beaten

2 tablespoons chopped fresh basil

freshly ground black pepper

500g kumara

1 tablespoon trim milk

4 cups green vegetables, steamed

Nutrition Info

Instructions

Preheat oven to 160°C. Line the base and sides of a 10cm x 21cm x 7cm loaf tin with baking paper, allowing paper to overhang by 2cm on the 2 long sides.

Place all the ingredients (except kumara, milk and steamed greens) in a large mixing bowl. Use clean hands to mix until well combined. Spoon into loaf tin and press down firmly. Bake for 25 minutes.

Meanwhile, cook kumara until tender. Remove from heat, add milk and mash until smooth. Keep warm.

Remove meat loaf from oven, drain excess fat and return to oven for 15 more minutes until meat loaf is firm and shrinks from sides of tin. Cool slightly then using paper handles remove from tin. Cut in thick slices and serve with kumara mash and vegetables.

Ready in : 45 Minutes

Ingredient : Basil, Beef, Breadcrumbs, Carrots, Courgettes, zucchini, Eggs, Kumara, sweet potato, Milk, milk powder, Mince, Pepper, peppercorns, Pine nuts, Spring onions, green onions, Tomatoes - semi-dried, Vegetables - mixed cooked, Worcestershire sauce

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1 Preheat oven to 160°C. Line the base and sides of a 10cm x 21cm x 7cm loaf tin with baking paper, allowing paper to overhang by 2cm on the 2 long sides. 2 Place all the ingredients (except ku....

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1 carrot, cut in chunks
1 cup pumpkin, cut in chunks
1 red onion, cut into 8
oil spray
160g pasta shapes (we used spirals)
250g chicken breast, cut in bite-sized pieces
1 can cherry tomatoes, drained
2 cups silver beet or spinach
20g parmesan, grated
ground black pepper, to taste

Nutrition Info

Instructions

1 Preheat oven to 200°C. Place carrots, pumpkin and onion in a baking dish and spray with oil. Roast for 30 minutes, or until soft and golden.

2 Meanwhile, cook pasta according to packet instructions. Drain and set aside, saving 1/4 cup of the pasta water.

3 Heat a pan over a medium-high heat and spray with oil. Add chicken and stir-fry until browned and just cooked through.

4 Remove vegetables from the oven. Add pasta to baking dish, with cherry tomatoes and baby kale. Mix gently to combine, adding pasta water to bring everything together.

5 Serve pasta garnished with parmesan and pepper.

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1 carrot, cut in chunks 1 cup pumpkin, cut in chunks 1 red onion, cut into 8 oil spray 160g pasta shapes (we used spirals) 250g chicken breast, cut in bite-sized pieces 1 can cherry tomatoes, drained 2 cups silver beet or spinach 20g parmesan, grated ground black pepper, to taste 1 Preheat oven to 200°C.

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4 medium-sized (500g) potatoes
1 tablespoon olive oil
1/3 cup reduced-fat Greek yoghurt
3 teaspoons wholegrain mustard
1 tablespoon chopped fresh dill or fresh parsley
Grilled peach salad
1 ripe peach, cut in 8 wedges
1 lemon, halved
1 courgette, peeled in ribbons
1/2 small red onion
1/4 cup chopped walnuts
1/2 cup rocket
1 tablespoon olive oil

Nutrition Info

Instructions

1 Preheat a barbecue (with a lid). Lay 4 tinfoil squares on a work surface. Prick potatoes all over and place each on a tinfoil square. Drizzle with oil then wrap in tinfoil. Cook potatoes, turning occasionally, with barbecue lid closed, for 1 hour or until tender.

2 Meanwhile, combine yoghurt, mustard and dill in a small bowl. Refrigerate until ready to serve.

3 Place peach wedges and lemon, cut-side down, on barbecue. Grill for 3-4 minutes or until golden brown. Place grilled peaches in a large bowl. Squeeze warm lemon juice over peaches. Add courgette, onion, walnuts, rocket and second measure of oil to bowl. Stir.

4 Unwrap baked potatoes with care then cut a cross in top of each and open. To serve, top potatoes with grilled peach salad and a mustard yoghurt dollop.

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4 medium-sized (500g) potatoes 1 tablespoon olive oil 1/3 cup reduced-fat Greek yoghurt 3 teaspoons wholegrain mustard 1 tablespoon chopped fresh dill or fresh parsley Grilled peach salad 1 ripe peach, cut in 8 wedges 1 lemon, halved 1 courgette, peeled in ribbons 1/2 small red onion 1/4 cup chopped walnuts 1/2 cup rocket 1 tablespoon olive oil 1 Preheat a barbecue (with a lid).

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Follow these steps to help you eat healthy:

1. Eat the right types of food by following Canada's Food Guide. Choose a variety of foods from each of the four food groups.

2. Eat the recommended amount of food for your age, sex, and activity level.

3. Read food labels to compare and choose healthier foods when shopping. The Nutrition Facts table and the Percent Daily Value can help you make better choices.

4. Limit foods and drinks that are high in calories, fat, sugar, and sodium.

5. Use the Eat Well Plate to help you see the proportion of each food group in a healthy meal.

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Healthy eating means eating a variety of foods from the four food groups to feel good and maintain your health. Eating well along with being active can also lower your risk of disease and help you reach--and maintain--a healthy weight.