- vegetables and legumes/beans
- milk (choose products that do not have sugar), cheese, yoghurt (choose products that do not have sugar), soy
- lean meats, poultry, fish, eggs, nuts, seeds, tofu, legumes/beans
Hydration is important. Water should be your main source of hydration.
Give sugar drinks a miss.
Recommended daily intake of water:
|9 – 13||1.6L/day = 6 glasses||1.4L/day = 5 to 6 glasses|
|14 – 18||1.9L/day = 7 glasses||1.6Lday = 6 glasses|
|Adults||2.6L/day = 10 glasses||2.1l/day = 8 glasses|
Portion size is also an issue.
This is an energy calculator.
Try the recommended serves calculator to check if you are eating the correct amounts of food.
Try some nutritionally appropriate recipes:
Sesame Street There are recipes for young children to make. Select ones low in sugar and fat.
Serious Eats These recipes are quick and are in cartoon form with some funny comments.
Family Favourites Some family favourites here but you will need to select ones where the ingredients are suitable for your energy needs.
Exploring cooking from different cultures Taste spices from different regions, experimenting with taste. There are instructions for making herb-infused oils. There is even a recipe for salt sculptures.
Cooking is chemistry Chemistry in cooking video. This is a fascinating site that explains that cooking is about chemistry. It has a video and takes a scientific approach.