1. Session three: Healthy eating Cooking for One or Two Cooking for One or Two Cooking for One or Two Programme Australian Dietary Guideline 2014

2. Cooking for One or Two Programme

3. Breads, cereals, rice, pasta and noodles 4 ½ serves for men and 3 serves for women (minimum requirement for 70+ years) How much should I consume each day? How much should I consume each day? Cooking for One or Two Programme Tips on how to include more of these foods Add rice as part of a main meal and dessert Add barley

4. Vegetables and legumes 5 serves (minimum requirement for 70+ years) How much should I consume each day? Cooking for One or Two Programme Tips on how to include more of these foods Add LOTS of vegetables to soups, casseroles etc. Eat as snacks Salad sandwiches

5. Fruit 2 serves (minimum requirement for 70+ years ) How much should I consume each day? Cooking for One or Two Programme Ways to include more fruit each day Fruit smoothies Fruit snacks

6. Milk, yoghurt and cheese 3½ serves for men and 4 serves for women How much should I consume each day? Cooking for One or Two Programme Ways to include more milk, yoghurt and cheese Adding cheese to sandwiches Having milk as a drink Yoghurt as a snack

7. Meat, fish, poultry, eggs, nuts and legumes 2 ½ serves for men and 2 serves for women. How much should I consume each day? Cooking for One or Two Programme Tips on how to include more of these foods Egg or meat sandwiches Add legumes to stir-fry's and salads

8. Guidelines for healthy eating Cooking for One or Two Programme Australian Dietary guidelines 2014

9. Vegetable casserole with steamed fish fillets Vegetable casserole with steamed fish fillets Banana berry split Banana berry split Today’s Recipes Cooking for One or Two Programme

10. Recipes Recipes Cooking for One or Two Programme

11. Recipes Cooking for One or Two Programme Berry Banana Split

12. References Australian Government 2014, Australian Dietary Guidelines, photograph, accessed 28 July 2014 www.eatforhealth.gov.au/food-essentials/how-much-do- we-need-each-day Cooking for One or Two Programme