Health Tips

The National Health and Medical Research Council’s updated Dietary Guidelines for Australian Adults (2003) and Nutrient Reference Values for Australia and New Zealand Including Recommended Dietary Intakes (2006), states your diet should be healthy and balanced against your level of daily physical activity. For severe health or medical problems you should contact your health professional.

1. Enjoy a wide variety of nutritious foods.
2. Eat plenty of vegetables, legumes and fruit.
3. Eat plenty of cereals (preferably wholegrain), including breads, pasta, rice and noodles.
4. Include lean meat, fish, poultry and/or alternatives.
5. Include milks, yoghurts, cheeses (and/or alternatives), preferably reduced-fat varieties.
6. Drink plenty of water.
7. Limit saturated fat, and moderate your total fat intake.
8. Choose low-salt foods.
9. If you drink alcohol, limit your intake to no more than 2 standard drinks per day.
10. Eat only a moderate amount of sugars and foods containing added sugars.
11. Maintain a healthy body weight by being physically active and eating according to your energy needs.
12. Care for your food: prepare and store it safely.

Fuller Tummy’s Shopping Tour

When you book a level one course with Fuller Tummy we offer you a free shopping tour to teach you how to get the most out of food planning and the ingredients you purchase. The shopping tour is a major part of the organisational systems we have designed for our clients. During this tour we will teach you what products to buy, how to save money, minimizing shopping times and how to stick to your weekly budget.

Fuller Tummy’s Shopping Tips

1. Make a list before going shopping and stick to the list – this will help avoid impulse buying.
2. One person to shop once a week. This will eliminate family members purchasing products you already have
3. Shop around, try and support your local butcher, fishmonger, green grocer and small independent stores
4. Purchase food that is in season, this will reduce your shopping costs and encourage you to purchase from our brilliant local food producers.
5. Always use all of your ingredients prior to shopping; your goal is to have an empty fridge prior to shopping. This will eliminate food wastage.
6. Don’t be afraid of smelling, touching and tasting your products prior to purchasing. “You are only as good as your products”! If you feel the food is of a poor standard – Go to another store and shop around.
7. Purchase and prepare food from scratch. This one step will improve your life on so many levels, especially your wallet. If your weekly shop contains at least 80% of fruit and vegetables you will save money and improve your health and well being.
8. Don’t be afraid to purchase home brand products.
9. Read labels, if you are on a diet or suffering from food related illnesses it is very important for you to understand what is added to food.
10. Local farmers markets are very costs effective. Besides buying local you are reinvesting in your local economy. Take the family and teach them the brilliance of purchasing beautiful fresh local produce