Healthy Heart Challenge Pre Registration
 
Home > Goals > Improve everyday nutrition
 
 
You must select two or more choices to undertake the ‘Improve everyday nutrition’ goal
  • Eat two serves of fruit and five serves of vegetables every day
  • Cook Heart Foundation healthy recipes three times a week
  • Choose Tick products at the supermarket where they are available
  • Use spreads and margarines made from canola, sunflower or olive oil, and dairy blends that have earned the Heart Foundation Tick, instead of butter
  • Choose reduced, low or no fat milk, yoghurt, custard and desserts, or calcium added non-dairy food and drinks. Limit ice-cream to three times a week
  • Replace full fat milk with low fat milk in smoothies, milkshakes, tea or coffee
  • Choose wholegrain breads, cereal, pasta, rice and noodles
  • Have two to three serves (150 grams) of oily fish every week (fresh, frozen or canned)
  • Limit processed meats, including sausages, and deli meats, such as salami. Choose deli meats with the Heart Foundation Tick
  • Limit salty, fatty and sugary snack foods, such as crisps, cakes, pastries, biscuits, lollies and chocolate, to once a week
  • Limit take-away foods, such as pastries, pies, pizza, hot chips, fried fish, hamburgers and creamy pasta dishes, to once a week
  • Bring a healthy lunch to work at least four times a week
  • Reduce the portion size of one meal a day, e.g. breakfast, lunch or dinner
  • Drink mainly plain tap water, plain mineral water or soda water
  • Limit your alcohol intake to no more than two standard drinks per day
  • Another option of your choice    

now and then sign up for the 'Improve everyday nutrition' goal when registration opens on 1 May.